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 chest height when you are in a straddle stance.
  2. Grasp both handles in one hand and face away from the anchor point.
  3. Start in a straddle stance with your legs slightly bent and your core activated. The forward leg should be the opposite leg to the arm being used.
  4. Your elbow should be directly behind your hand with your hand and elbow slightly lower than your shoulders.
  5. Move forward to create tension in the resistance band.

End position:

  1. Arm extended whilst maintaining the posture with which you started.


  1. With your elbow directly behind your hand and your palm facing down, extend your arm in front of you until it is straight, without the elbow being locked.
  2. Your body should rotate as you extend your arm without bending forward.
  3. Return to the starting position and repeat.
  4. Once you have completed your set on one side, repeat on the other side.

Modification Options

  1. Two hands (Both hands holding one handle each) – Both arms extend forward at the one time.
  2. Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.


Start position

End position