TORQ UK Fitness Consultancy

Purpose: This exercise strengthens, tightens and tones the muscles of the shoulder. Strengthening these muscles provides greater control and power to any movement where the arms are required to extend above the head or lift to the sides.

Muscles Used: Deltoids (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 with your right arm by your side, carefully wrap the band over the back of the hand, from the little finger side, towards your thumb, then into the palm. Draw in the slack from the band without stretching it. Bend the right elbow and knees slightly (soften them).

The Movement: Slowly raise your right arm laterally, pivoting only from the shoulder. The elbow joint must not move at any time during this exercise.

Finish Position: The right arm should be perfectly horizontal (parallel to the floor). The right wrist, elbow and shoulder should all be at the same level. It should be possible to draw a straight line from the wrist to the shoulder, 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 (repeat this procedure with the left arm). Always start with your weakest arm and match the number of repetitions with the stronger one. It is very common for the elbow joint to bend during the movement and also for it to end up lower than the wrist and shoulder at the end of the movement. If possible, use a mirror to ensure that this technique is performed correctly. Poor technique will result in muscles, other than the desired ones, being exercised, reducing the effectiveness of this particular exercise.

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