1. Start Position External: Exhale as you slowly pull your left arm outward.
2. Start Position Internal: Exhale as you slowly pull your left arm inward.
3. Middle Position External: Continue to pull, keeping your arm at a 90-degree angle. Concentrate on using your shoulder blade to rotate your arm.
4. Middle Position Internal: Continue to pull, keeping your arm at a 90-degree angle. Concentrate on using your shoulder blade to rotate your arm.
5. End Position External: Continue pulling as far as possible, without shifting your elbow. Do not bend your wrists. Hold for 1/2 a second, squeezing your shoulder blades together.
6. End Position Internal: Continue pulling as far as possible, without shifting your elbow. Do not bend your wrists. Hold for 1/2 a second, squeezing your shoulder blades together.
7. Return to Middle External: Inhale as you slowly return to starting position.
8. Return to Middle Internal: Inhale as you slowly return to starting position.
9. Return to Start External: Repeat the movement for that set for the recommended number of repetitions. Turn your body 180-degrees.
10. Return to Start Internal: Repeat the movement for that set for the recommended number of repetitions. Duplicate for the opposite arm. Perform the entire exercise for the left side first and then for the right.

Start at this Position:

• Select a resist-a-band of your desired resistance.
• Wrap the band securely around a fixed position (e.g. equipment frame, pole, etc); aligning it with the upper part of your abdominal. Grab the free handle.
• Stand adjacent to the equipment with your feet shoulder width apart and a slight bend in your knees.
• Holding the handle with your left hand, position your arm at a 90-degree angle. Rest your elbow at the top front of your hip.
• Make sure that you feel slight but sufficient resistance on the band. If you need more resistance, then step further away from the equipment.
• Keep your back straight and head aligned with your spine.

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep your feet shoulder width apart with a slight bend in your knees.
   • Keep your arm at a 90-degree angle and your elbow rested on the top front of your hip.
   • Do not bend your wrists.

2. Do all external and internal rotation positions before changing to your opposite arm.

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

4. Note: Be sure that the band height remains aligned with the upper part of your abdominal. If it moves, stop and reposition it before continuing.