Safety Notes

• Inspect band for damage before use
• Ensure anchor is secure and stable
• Avoid overstretching band beyond 2.5 times length
• Start with lighter resistance to master form
• Do not release band under tension

Spotting

Spotting not required; use lighter bands or self-spot by reducing tension if needed.

Common Mistakes

• Allowing elbows to straighten fully
• Using momentum to swing arms
• Letting shoulders shrug up
• Releasing tension at start position

• Acute shoulder impingement
• Recent pectoral strain

• Shoulder horizontal adduction range
• Basic shoulder flexion

Build Up First

• Understanding of mind-muscle connection
• Proper bracing technique