Lunge & Pull

Description

Attach an elastic band at about shoulder height in front of you. Stand facing the band's anchor point and get into a lunge position, with the foot of the leg opposite to the working arm in front of you. Hold the end of the band with the hand of the arm you're working. Extend your arms towards the anchor point of the band. Then, perform a lunge by bending the front leg, and stand back up by straightening the knee. Simultaneously, execute an archery pulling motion by drawing the elbow back and squeezing the shoulder blade towards the spine, while standing up completely. Keep the other arm aligned with the band and pointing towards the anchor. Gently return to the starting position by lunging again and repeat the movement. Ensure that the elbow remains high, aligned with the other arm.

Settings

Equipment

Resistance Band

Positions

Stand Up

Muscle groups

Shoulder extensorsScapular retractors

Difficulty

Moderate

Movement

ExtensionRetraction

Contraction mode

Concentric