Area Targeted: Middle, Upper Chest
Anchor: Secure the band(s) to the door with the door anchor at the bottom of the door.
Clip Bands: Attach both ends of the band(s) to one handle, and grip the handle with one hand.
Handle Bands: Grip both handles of the band with one hand.
Body Positioning: Stand 3 to 4 feet away from the door with your active side facing the door. Position your arm so that it is pointing down towards the door anchor and has a slight bend. Your palm should be facing forward. Keep your back straight, head straight, chest up and feet shoulder width apart.
Movement: Pull the handle up and and around until your arm is right in front of your chest. Return to the starting position (controlling the resistance). Repeat.
Points To Remember:
1. Keep your arm frozen with a slight bend in your elbow throughout the movement.
2. Keep your shoulders square, do not rotate your upper body as your pull the handle.