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 at a low height. If you do not have a suitable object to wrap the resistance band around, it may be wrapped around the soles of your feet.
  2. Sit on the floor with your legs straight (bend your legs slightly), grasp one end of the resistance band in each hand. The arms should be extended toward the anchor point with your palms facing inwards. There should be some tension in the resistance band at this starting point.
  3. Activate your core in order to maintain an upright posture.
End Position:
  1. Arms bent with your forearms close to the side of your body and elbows behind you.
  1. Pull the handles of the resistance band toward you and then as far back as possible. Your elbows should move past your body & remain close to your body with your forearms close to horizontal throughout the movement.
  2. Maintain an upright body position throughout the movement.
  3. Then extend your arm back to the start position and repeat.
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 a single arm which will create greater stress on the core.

Start position

End position