This exercise provided courtesy of Mike Clausen, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
Warm up and work out your rotator cuffs, lats, and triceps with these simple yet effective up and down motions. You can make this exercise harder or easier by standing closer to or further from the tube’s point of attachment.
Shoulders (rotator cuffs), Back (lats), Triceps
Take one handle of a resistance tube in each hand, with the center point of the tube attached to a fixed point slightly below your waist height. Only attach the tube to something that will not move when you pull on it—the leg of an incline bench bolted to the floor, for instance. Stand facing the point of attachment and extend your arms directly forward, with your palms down. Step back until there is significant tension through the tube (see Photo 1).
- From the starting position, lower your arms down and back until they are slightly behind you, with your palms now facing back. You should keep your arms straight throughout this motion (see Photo 2).
- Bring your arms back to the starting position following the same trajectory, and—again keeping your arms straight—raise your arms upward until they are directly overhead (see Photos 3 and 4).
- Lower your arms back to the starting position to complete one repetition (see Photo 5).