Straight Arm Shoulder
Extension with Rubberband

Firms and tightens muscles at the back of shoulders (rear deltoids) and sides of upper back (latissimus dorsi).

Equipment
Exercise mat and rubberband

Exercise Technique

  • Sit down on the mat with knees bent, feet flexed, and rubberband hooked around the arches of your feet.
  • Keep your straight arms wider than shoulder width with palms facing backwards and knuckles facing downwards.
  • Pull the rubberband backwards a few inches by bringing your shoulder blades together.
  • Slowly return to starting position. Do the desired number of repetitions.
Performance Tips
  • Initiate the movement by squeezing your shoulder blades together rather than just pulling on the rubberband with your hands.
  • You should feel the muscles contracting in the sides of your upper back. The movement in this exercise is subtle. Don't expect to move your arms backwards with a large range of motion.
  • Pay special attention to the positioning of your hands and wrists. Keep your knuckles facing the mat so that your wrist stays in a straight alignment with your forearm. If your wrist bends as you do the exercise, you will place unnecessary stress on your wrist joint.
  • Watch that you don't lean forward with your head as you pull backwards with the rubberband.

Repetitions

Do 10 to 12 repetitions

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