Recommendations: 2-3 Sets, 8-12 Reps
Stand upright with your knees slightly bent. Stand near the center of a band so that the tension from your foot to your hand is equal on both sides. Hold the band handles in front of your body with palms facing inward. Your elbows should be slightly bent. This is the starting position. Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the handles is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement. Lower the handles slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions.
Step 2
Lift the handles to the side up to about shoulder level. When the handles reach shoulder level, rotate them slightly inward as if you are pouring water. In other words, rotate your shoulders forward so the front of the handles is slightly lower than the rear. This will raise your elbows slightly. Keep your elbows slightly bent and ensure that the weights come up in an arc. Exhale during this movement.
Step 3
Lower the handles slowly to the starting position. Inhale during this movement. Stand upright with your knees slightly bent. Stand near the center of a band so that the tension from your foot to your hand is equal on both sides. Hold the band handles in front of your body with palms facing inward.