Shoulder RSS

PreparationHook both sides of a resistance band to the workout bar. Keep feet shoulder width apart and back straight. Place one arm on the workout bar and the other on the middle of the resistance band with overhand grip. Rotate the head 90° to the side of the body holding the workout bar. ExecutionKeep the hand holding the workout bar stationary, use the other hand pull the resistance band toward face until the arm is fully flexed, return to the original position and repeat.

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Preparation Connect a resistance band to the workout bar and attach the other end to a D-ring on an ankle strap. Do the same for a pair of resistance bands. Grab the workout bar using an overhand grip with elbows straight or slightly bent. Stand and hold the bar whilst keeping arms straight. ExecutionRaise the workout bar forwards and upwards until upper arms are above horizontal. Lower and repeat. CommentAbsolute height of movement may depend on range of motion. Raise should be limited to height achieved just before tightness is felt in the shoulder capsule. Alternatively, height just above horizontal...

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Preparation Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Let arms hang in front of your thighs or hold the handles at side with arms slightly behind. ExecutionRaise handles upward at the side or raise forward at the front until upper arms are above horizontal. Lower and repeat. CommentAbsolute height of movement may depend on range of motion. Raise should be limited to height achieved just before rightness is felt in shoulder capsule. Alternatively, height just above...

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Preparation Connect one end of a resistance band to a D-ring on an ankle strap, and attach a handle to the other end. Do the same for a pair of resistance bands. Keep your leg shoulder width apart and grab handles from the opposite side and cross it between your calf. Bend knees and bend over through hips with back flat close to horizontal. Bend elbows slightly and hold the handles with palms facing inward. ExecutionRaise upper arms to sides until elbows are shoulder height. Maintain fixed elbow position (10° to 30° angle) throughout exercise. Slightly rotate wrists anti-clockwise during...

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PreparationAttach a resistance band to a door anchor. Place the door anchor on a door and adjust the height. Attach a handle to the other end of the resistance band. Stand side-on to the door, grab a handle with far arm. Keep elbow against side with elbow bent approximately 90°. ExecutionPull the handle away from body by externally rotating shoulder until the resistance band almost touches abdomen. Return and repeat. Turn around 180° and continue with the opposite arm. CommentMaintain the elbow against side and fixed the elbow position throughout exercise.

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