1. Start Position: Exhale as you slowly lift the handles to raise your body. Keep your back straight, head aligned with your spine, and knees slightly bent.
2. Middle Position: As you raise your arms, concentrate on rotating from your shoulders only. Move your upper and lower arms as a single unit. Keep a slight outward bend in your elbows.
3. End Position: Continue to raise until the handles are above your head. Do not bend your wrists. Hold for 1/2 a second, squeezing your shoulder blades together and thrusting your chest slightly. Note: While thrusting, be careful not to strain your lower 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. For each set, perform the entire exercise for one arm first, then for the other arm.

With strap in single handle mode:

• Stand sideways to the door
• Grab handles with a horizontal grip
• Align wrists with your sternum and keep them straight
• Keep a slight outward bend in your elbows
• Feet are shoulder width apart and aligned with one another
• Keep back straight, head aligned with 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.
   • Rotate from your shoulder only moving your upper and lower arm as a single unit.
   • Keep a slight outward bend in your elbow.
   • Do not bend your wrist; keep your forearm aligned with it.

2. At start position, do not lock out your elbow, or bend your wrist.

3. At end position, squeeze you shoulder blade together, by thrusting your chest slightly, but do not put unnecessary stress on your lower back.