Start Position:
  1. Wrap the resistance band around an object that is not going to move such as a pole, fence, tree or something similar. The resistance band should be in a high position to allow a ‘pull-down’ action.
  2. Start in a kneeling or seated (chair or floor) position facing the anchor point. Engage your core in order to maintain an upright posture.
  3. Grasp both ends of the resistance band in one hand with your arm extended toward the anchor point with your palm facing inwards. There should be some tension in the resistance band at this starting point.
End Position:
  1. Arm bent with your hand close to the side of your chest and elbow tucked in close to the side of your body.
  1. Pull the handles of the resistance band as far down as possible. Your elbow should move to the side of your body & remain close to your body.
  2. Your forearm should remain close to vertical throughout the movement.
  3. Then extend your arm back to the start position and repeat
  4. Once you have completed your set on one side, repeat on the other side
Modification Options:
  1. Move further from the anchor point to increase the difficulty of the exercise.
  2. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
  3. This exercise may also be performed with both arms

Start position

End position