A resistance band with handles/flat resistance band
Equipment Required:
A secure medium to high anchor point
Body Parts Exercised:
Back and arms
Exercise Procedure
Exercise Start Position
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.
Start in a kneeling or standing position facing the anchor point. Engage your core in order to maintain an upright posture.
Grasp one end of the resistance band in each hand with your arms extended toward the anchor point with your palms facing inwards or downwards. There should be some tension in the resistance band at this starting point.
Exercise End Position
Arms straight and behind your body.
Exercise Start Position
Exercise End Position
Action
Maintaining straight arms, pull the handles of the resistance band toward you and as far back as possible. Your hands and elbows should move past your body & remain close to your body.
Then return your arms back to the start position and repeat.
Modification Options
Move further from the anchor point to increase the difficulty of the exercise.
Vary the strength or length of the resistance band used to increase/ decrease the difficulty of the exercise.
This exercise may also be performed with a one arm at a time which will create greater stress on your core to maintain your posture.
Technique Tips
Breathe out as you pull the resistance band and breathe in as you return to the start position.
Perform the exercise slowly. Aim for 4-6 seconds per repetition.
To change the difficulty of the exercise, use a weaker or stronger resistance band.
You can also perform the exercise with a single arm by taking both ends of the resistance band into one hand. Note that the foot should be back on the side that you are pulling the resistance band with your arm.
Exercise Prescription
1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.
Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.