TORQ UK Fitness Consultancy

Purpose: This exercise strengthens, tightens and tones the muscles of the shoulder and back of the upper arm. 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) and Triceps (back of arm).

Start Position: Lay the exercise band over a chair so that an even length of each side of the band hangs over each side. Sit on the band and wrap the bands around your hands, leaving exactly the same amount of slack on each side. Raise your hands to neck height, taking up the slack in the bands and ensure that your palms are orientated upwards and forwards. Your forearms should be parallel to each other, your back should be straight.

The Movement: Slowly press upwards, stretching the bands as you do so. Keep your back straight and your shoulders back.

Finish Position: Your arms should be vertical, with your hands above your head and your elbows fully extended, but not hyper-extended. 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: Always re-evaluate your start/finish position, ensuring that the shoulders are back and the forearms parallel. 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