This exercise gets a lot of credit for its benefits working the upper back and shoulder, but let’s not forget how effective it is at working the transverse abdominis–those inner most “corset-like” abs.
A few things to remember on this exercise.
- You can adjust the resistance with the band you chose and/or where you hold the band. Hands closer=more tension. Hands further out=less tension.
- Keep your ribs down and upper abdominals engaged. No flaring out the ribs and arching low back.
- Inhale and fill belly with air while the band is relaxed. Exhale and pull the band apart, holding tension for a couple seconds before releasing. You should exhale on each pull.
- You want your shoulders back and down.
- Keep elbows locked and hands facing down.
- Slow and steady on this!
The benefits of this move include:
- Increased shoulder mobility.
- Perfect warm up or finisher. You can even use between sets for more blood flow!
- Can be done anywhere. All you need is a band!
- Great at working the rear delt/upper back.
- Improves posture.
- Great core activator.
- Perfect exercise at helping you grasp the idea of exhaling and core bracing with exertion.
Here is the band I used. These are great because you can also use them to assist you in pull-up, dips, and various mobility drills.