Stand upright with your feet about hip-width apart. Secure the resistance band under your feet and hold the ends with your arms slightly bent. Keep your shoulders down and your core stable. Raise your arms in a controlled manner out to the sides until they are approximately at shoulder height. Then slowly and in a controlled manner return your arms to the starting position. Maintain tension on the band throughout the entire movement. For the next repetition, raise your arms in a controlled manner forwards to about shoulder height. Hold the position and then slowly lower your arms again. Alternate between the two movements.
Attention:
Do not arch your back by leaning backwards – ‘close the rib cage’; do not pull your shoulders up towards your ears; do not generate momentum from your upper body; Do not raise your arms significantly above shoulder height; keep your wrists steady; keep your elbows slightly bent.
Lighten:
Use a lighter resistance band; reduce the tension on the band; limit the range of motion (lift only to approx. 45–60 degrees).
Harden:
Use a stronger elastic band; tension the elastic band more; lower the weight more slowly (briefly hold at shoulder height); rock back and forth in the top position.
