- Anchor the band at shoulder height. Take a few steps away until the band is taut.
- Retract your shoulder blades straight back in schools. Then protract to the starting position.
- Use a bench or an object like a chair to elevate your feet.
- Slowly lower your body (scapula) while keeping your elbows locked (this is key)
- Slowly raise your body back to the start position.
- Start by standing with your feet about hip-width apart, with a barbell in front of you.
- Bend down and grab the barbell with an overhand grip, your hands slightly wider than shoulder-width apart. Keep your back straight and your shoulders down as you grip the bar.
- Stand up straight, lifting the barbell off the ground and pulling it toward your hips. Keep your elbows close to your body and your shoulders down as you do this.
- Once the barbell is at your hips, raise your shoulders as high as you can, holding the position for a moment.
- Lay sideways on a bench letting your arm hang freely.
- Pull your shoulder blade and joint toward the ceiling.
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