1. Start Position: Keep your back straight, head aligned with your spine. Exhale as you slowly raise the handles.
2. Middle Position: As you raise, concentrate on keeping your hands, forearms and your elbows aligned with your ears.
3. End Position: Continue to extend your arms, but do not lock out your elbows. Hold for 1/2 a second.
4. Return to Middle: Inhale as you slowly return to starting position.
5. Return to Start: Stop when handles are parallel to your ears. Hold for 1/2 a second. Repeat the movement for the recommended number of repetitions.

With strap handles at even lengths:

• Kneel with your back to the door
• Grab handles with a horizontal grip
• Align wrists with your ears and keep them straight
• Keep a slight outward bend in your elbows
• Knees are shoulder width apart and aligned with one another
• Keep back straight, head aligned with spine

1. Throughout the entire range of motion:

   • Keep your back straight and your head aligned with your spine.
   • Keep in kneeling position.
   • Keep the handles aligned with your ears.
   • Do not bend your wrists; keep your forearms aligned with them.

2. At start position, handles are parallel to your ears; do not bend your wrists.

    

3. At end position, do not lock out your elbows.