How to do it
- Anchor a band at about face height and hold the ends with both hands.
- Step back until the band is tight, with arms straight.
- Pull the band toward your face, elbows high and wide.
- Rotate your hands outward at the end, then return slowly.
Common mistakes
- Leaning back to cheat the pull. Stay tall.
- Shrugging. Keep your shoulders down.
- Using a band that is too heavy. Pick one you can control for 12 to 15 reps.
Make it easier or harder
Easier: Use a lighter band and keep a shorter range.
Harder: Hold the squeeze for two seconds at the end of each rep.
Coaching tip
Do these after pressing exercises to balance the work in your shoulders.