Safety Notes

• Ensure secure anchor to prevent snap-back
• Use appropriate band resistance to maintain form
• Avoid if acute shoulder pain or instability
• Keep spine neutral to protect lower back
• Stop if sharp pain in elbow or wrist

Spotting

Not typically required for resistance bands; use lighter band or assisted variation for safety if needed.

Common Mistakes

• Using momentum to jerk band
• Shrugging shoulders up
• Flaring elbows wide
• Leaning excessively forward
• Incomplete range on extension

• Shoulder impingement
• Acute back pain
• Wrist instability

• Shoulder flexion to 180 degrees
• Thoracic extension

Build Up First

• Basic pulling form
• Core stability competency