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Resistance Band Straight Arm Extension
The resistance band straight arm extension works the upper back, shoulders and triceps. It is a great exercise that allows you to keep constant tension on your triceps and back (latissimus dorsi – lats). I find this exercise works best if you retract your shoulder blades at the bottom part of the movement. That is, when get near the bottom portion of the movement, really try and squeeze your shoulder blades together allowing your back to “pull” back. What you don’t want to do with the resistance band straight arm extension exercise is to allow your shoulders to hunch forward. This takes the resistance from your back and places on your front shoulders (which you don’t want to do).
I also kneel when I perform this exercise because when I stand there is not enough tension. By kneeling, there is just enough resistance and I can perform the full range of motion needed to optimize the effectiveness of the resistance band straight arm extension exercise.
I am using the GoFit resistance band (tubes) system. I highly recommend you use this type of set up as it will allow you to perform a wide range of exercises. It comes with a door anchor and handles – A great resistance band set up.
Ready position
Starting position
Contracted position
Position for the resistance band straight arm extension exercise
Place a yoga mat or a towel down on the floor where you are planning on kneeling. Place your resistance band anchor near the top part of your upper door hinge. Kneel down on your yoga mat or towel. Before grabbing the resistance bands, retract your shoulder blades and really puff your chest out. What you want to do is get your shoulder girdle into the right position. Keep your back straight and head level. Lean slight forward and grab the resistance bands.
How to perform the resistance band straight arm extension exercise
Keep your arms straight throughout the entire movements. Using your back and triceps muscles (back of your upper arms) move your arms towards your sides stopping when your hands are at hip level. Your movements should be in a straight arc towards the sides of your hips. When you are nearing the bottom part of the movement, retract your shoulder blades and use your back muscles to “pull” your arms backwards. Stop when your hands are at your sides and briefly pause. Allow your arms to return to the starting position and repeat.
Breathing
Breathe in
as you move your arms downwards (towards your hips) and breathe out as you
return to the start position.
Important points for the resistance band
straight arm extension exercise
· Remember; don’t allow your shoulders to move forward. Keep your shoulders in a retracted position throughout the entire movement.
· Don’t round your back; keep your back nice and straight.
· Try not to look down as this will cause you to round your back.
· Try and keep constant tension on your back and triceps.
· Keep your core engaged throughout the entire movement
Video for the resistance band straight arm extension exercise
Over his 30 plus years of experience, Blake Bissaillion has worked with nationally ranked body builders, power lifters and fitness professionals. In this time he has picked up volumes of applied knowledge that he openly shares with his clients. Mr. Bissaillion’s objective is to help as many beginners to weight training and fitness to achieve their weight loss and fitness goals while getting into their best possible shape. Mr. Bissaillion owns and operates Belly Be Gone, a fitness company that offers fitness and nutritional guidance and products.