Muscles Worked: Shoulders, trapezius, pectorals, core muscles.

Starting Position: Stand the resistance band with your feet shoulder width apart. Hold the handles to your side with your palms facing your legs.

Action: Keep your arms straight and lift the handles to the side of your body. Stop once your reach your shoulder level.

Hold the handles at shoulder level and bring the handles together in front of you. Stop once the handles are about shoulder width apart.

Lower the handles to the front of your waist or thighs. Your palms should be facing you.

2nd Action: Keep the handles shoulder width apart and lift the handles directly up in front of you. Stop once the handles are at shoulder level. Swing the handles with your arms straight and at shoulder level to the side of your shoulders.

Lower the handles back to your side.


1.     Up to the side, to the front and down is one repetition. Up the front, to the side and down counts as the second repetition.

2.     Keep your abdominal muscle tight throughout the exercise for stability.

3.     Maintain a regular breathing pattern throughout this exercise.

4.     Do your best to keep the handles at shoulder level when moving them from the side to the front or from the front to the side.