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Primary Muscle Group: Upper chest and shoulders
Muscle Groups Worked in This Exercise: Pectoralis Major and anterior Deltoideus
Preparation: Attach the resistance band to a door anchor, or around a sturdy object, ensuring that it is positioned at shoulder height. Place your feet in a split stance with the band in front of you. Grasp the handles with your palms facing inward and arms extended at shoulder height. Maintain a slight bend in your elbows.
Breathing: Exhale as you bring your arms out to the side; inhale and return to start.
Execution: Working against the resistance, bring your arms apart and out to the side keeping arms at shoulder height. Retract shoulder blades together, pause, and then slowly bring arms back to the starting position, with arms extended.
Comments: This adduction movement (pulling arms to the rear) is commonly neglected in both workouts and everyday activities. For this reason, it's a good idea to try to work this into your program. To make the exercise harder step further back from the anchor point; to make it easier, try moving closer.
Here are a few suggested alternative exercises:
Ball Dumbbell Front RaiseBall Dumbbell Overhead PressBall Prone Reverse FlyBand Front RaiseBand Lat RaiseBand Shoulder PressBand Upright RowDumbbell Front RaiseDumbbell Lat RaiseDumbbell Rear DeltDumbbell Upright RowRear Delt Fly - MachineSeated Arnold Press - DumbbellSeated Dumbbell Press
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