TORQ UK Fitness Consultancy

Purpose: This exercise strengthens, tightens and tones the front of the shoulder muscle. Strengthening this muscle will provide greater control and power to any movement where the arms are required to extend above the head or lift to the front.

Muscles Used: Anterior Deltoid (front of the shoulder).

Start Position: Squat down and slip one end of the band under your right foot, anchoring it to the floor. Stand up again and locate your right arm straight down across the front of your body. Draw in the slack from the band without stretching it and carefully wrap the band over the back of the hand, from the little finger side, towards your thumb, then into the palm. The back of your right hand should end up facing forwards, away from the body. Bend the right elbow and knees slightly (soften them).

The Movement: Slowly raise your right arm in front of you, stretching the band and maintaining the slight bend at the elbow.

Finish Position: Stop the movement when your arm reaches the horizontal (parallel to the floor). The wrist, elbow and shoulder should all be at the same level and in line with one another. It should be possible to draw a straight line from the wrist to the shoulder joint, passing through the elbow. Hold this position for 1 or 2 seconds.

Return to Start Position: Slowly retrace the movement, allowing the band to spring back to its original length.

Additional Information: Remember that you have two arms, so repeat this exercise with your left arm. Always start with your weakest arm and match the number of repetitions with the stronger one. To increase the resistance/weight, either select a thicker resistance band or take up more slack on your existing band.

Do you want to buy some exercise bands? TORQ resistance bands are available in a variety of resistance strengths from the TORQ shop.

© Matt Hart. TORQ 2004