1. Start Position Exhale as you slowly bring your arms in toward your waist. 
2. Middle Position As you pull, concentrate on keeping your elbows close to your body. 
3. End Position Continue to pull until your hands are aligned with the upper part of your hips. Do not bend your wrists. Hold for 1/2 a second, squeezing your shoulder blades together. Do not hyperextend your back. 
4. Return to Middle Inhale as you slowly return to starting position. 
5. Return to Start Do not lock out your elbows. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Select a resist-a-band of your desired resistance.
• Position the band evenly behind a fixed position (e.g. equipment frame, pole, etc). Holding one handle in each hand, align the band with the lower part of your chest.
• Stand facing the equipment, with feet shoulder width apart.
• Bring one foot forward for balance, keeping a slight bend in both knees. Extend your arms, aligning them with your lower chest and positioning your palms to face each other. Do not lock out your elbows.
• Make sure that you feel slight but sufficient resistance on the band when your arms are extended. If you need more resistance, then step further away from the equipment.
• Keep your back straight, head aligned with your spine, and knees slightly bent.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep a slight bend in your knees.
   • Keep your forearms parallel to the floor and your elbows close to your body.
   • Do not bend your wrists.

2. At start and end positions, do not lock out your elbows.

3. Use your arms to perform the exercise, not your body.

4. Be sure that you have selected a resist-a-band with sufficient resistance. At end position, never hyperextend your back.