1. Start Position: Keep your back straight, head aligned with your spine, and knees slightly bent. Exhale as you slowly lift the handle to raise your body.
2. Middle Position: As you raise your arm, concentrate on rotating from your shoulder only. Move your upper and lower arm as a single unit. Keep a slight outward bend in your elbows.
3. End Position: Continue to raise until the handle is above your head. Do not bend your wrists. Hold for 1/2 a second, squeezing your shoulder blade 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 leg first, then for the other leg.

With strap handles at even lengths:

• Face towards 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, now lift one foot off floor
• 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 knee.
   • Keep one leg elevated.
   • Rotate from your shoulders only moving your upper and lower arms as a single unit.
   • Keep a slight outward bend in your elbows.
   • Do not bend your wrists; keep your forearms aligned with them.

2. At start position, do not lock out your elbows, or bend your wrists.

    

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