Recommendations: 2-3 Sets, 10-15 Reps
Obtain two resistance bands of equal resistance. Stand with your feet about shoulder-width apart, with one end of each resistance tube under your feet. Hold the handles with the palms facing up (supinated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. This is the starting position. Lift the handles straight up toward your waist. Keep your arms close to your body until your upper arms are parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement. Lower the handles slowly to the starting position. Inhale during this movement. Repeat for the required number of repetitions. Variation:
Step 1
Obtain two resistance bands of equal resistance. Stand with your feet about shoulder-width apart, with one end of each resistance tube under your feet. Hold the handles with the palms facing up (supinated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats. This is the starting position.
Step 2
Lift the handles straight up toward your waist. Keep your arms close to your body until your upper arms are parallel with your back. Hold for a second at the top, feeling the lift from the lats and the traps (not the shoulders and arms) and squeeze the scapula together. Exhale during this movement.
Step 3
Lower the handles slowly to the starting position. Inhale during this movement. Stand with your feet about shoulder-width apart, with one end of each resistance tube under your feet. Hold the handles with the palms facing up (supinated grip) and your arms close to the sides of your body. Bend over while facing forward (not down) with your knees slightly bent until your upper body is parallel to the floor. Let the handles hang down and you feel the stretch in the lats.