Breathe in through your nose when your arms are fully extended and slowly release the air through your mouth as you pull down on the Resistance Band. You should have expelled all the air out when the back of your hands have touched your upper chest. Breathe in through your nose as you return your arms back to the up position.
Benefits: Back, Lower Lats (Latissimus Maximus) and shoulder Muscles – Reps: One Minute (Cardiomuscular™ system)
- Attach the Resistance band securely from the top of a door. Sit on a small stool or on the floor facing the Band. Knees bent.
- Grip the handles with an overhand grip (your palms facing away from your body).
- Keeping your hands close together and your head looking upwards and your back perfectly straight, pull the Band straight down so it is even with your upper chest.
- Squeeze.
- Slowly lift your arms till your lats are completely extended and your arms are totally straight. Do Not Bounce or Lean Backwards. Make sure you completely release your lats with every repetition. Head up and back straight.
The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out. Above all do not sacrifice form for weigh or repetitions… never sacrifice form.
© Copyright – Hector Sectzer
