1
Stand facing the resistance band machine with feet shoulder-width apart, knees slightly bent, core engaged, and neutral spine alignment. Grasp the band handles with both hands at shoulder height, arms extended forward.
2
Adjust grip width to shoulder-width apart with palms facing each other or slightly inward. Maintain upright posture with chest up and shoulders back. Establish firm footing to prevent forward movement during the pull.
3
Slowly extend your arms forward, allowing the band to pull your hands away from your body in a controlled manner. Maintain a slight bend in your elbows throughout and keep your core braced to prevent trunk rotation or forward lean.
4
Initiate the movement by driving your elbows backward and down toward your hips, pulling the band handles toward your torso. Squeeze your shoulder blades together at the end range. Return to starting position with controlled tension on the band, maintaining posture throughout.