Instructions

1. 1

   Choke the band around a post. The band should be at the same height as your elbow. Stand with your right side to the band a couple of feet away.

2. 2

   Grasp the end of the band with your right hand, and keep your elbow pressed firmly to your side. We recommend you hold a pad or foam roll in place with your elbow to keep it firmly in position.

3. 3

   With your upper arm in position, your elbow should be flexed to 90 degrees with your hand reaching away from your torso. This will be your starting position.

4. 4

   Execute the movement by rotating your arm in a forehand motion, keeping your elbow in place.

5. 5

   Continue as far as you are able, pause, and then return to the starting position.