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Technique

  1. Attach a resistance band or cable at chest height to a sturdy structure.
  2. Stand perpendicular to the anchor, grab the band or handle with both hands at chest level, with elbows bent.
  3. Position yourself so that the resistance (band or cable) is under tension.
  4. Brace your core and extend your arms straight out away from your body.
  5. Hold briefly, then bring it back towards your chest.

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Form tips

  • Keep your core tight throughout the movement to resist rotation or leaning.
  • Control the band or cable—avoid rapid movements or letting it pull you.
  • Keep your shoulders relaxed and down.
  • Start with lighter resistance and gradually increase as you perfect the form.
Logging: Repetitions done on one side.

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Muscles

Strength

Primary

  • Obliques
  • Spine

Secondary

  • Neck
  • Pelvis
  • Abs
  • External oblique
  • Internal oblique
  • Longissimus thoracis
  • Iliocostalis
  • Quadratus lumborum
  • Spinalis thoracis

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Equipment

Long resistance band
Long resistance band

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Appears in

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Want to log this exercise? Open it in Calistree. Text and images are used under CC BY-NC-ND 4.0; the video plays from the original source.