How to do it
Keep your front knee stacked directly over your ankle.
- 1
Secure the resistance band at a high anchor point.
- 2
Kneel on one knee, with the front knee aligned with the anchor point.
- 3
Grasp the band with both hands and pull towards your face, elbows moving out to the sides.
- 4
Squeeze your shoulder blades together at the end of the movement.
- 5
Slowly return to the starting position with control.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pulling the band apart as you draw it towards your face to fully activate the shoulder muscles.
Common mistakes
- ✕Pulling the band below face level
- ✕Leaning backward away from the anchor
- ✕Dropping the elbows below shoulder height