Resistance-Band Kneeling Across-Body Straight Single
Sculpt your shoulders & back! This kneeling resistance-band exercise targets hard-to-reach muscles for a stronger, more toned upper body.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
A stable anchor point (such as a door frame or a squat rack)
1. Setup:
Attach one end of the resistance band to a sturdy anchor point at about shoulder height.
Ensure the band is securely fastened and will not come loose during the exercise.
Starting Position:
Kneel on the floor with your right knee down and your left foot in front, creating a 90-degree angle at both knees.
Hold the other end of the resistance band in your right hand.
Position your left hand on your left hip for support and balance.
Keep your back straight and core engaged.
Movement:
From the starting position, pull the resistance band across your body towards your left side.
Keep your elbow slightly bent and your hand in line with your shoulder.
Focus on engaging your upper back and shoulder muscles as you pull the band.
Slowly return to the starting position while maintaining control of the band.
Repetitions:
Perform 10-15 repetitions on this side.
Switch sides by kneeling on your left knee and performing the same movement with your left hand.
Breathing:
Exhale as you pull the band across your body and inhale as you return to the starting position.
Tips:
Keep your movements slow and controlled to maximize muscle engagement.
Ensure your core remains tight throughout the exercise to maintain stability.
Adjust the resistance of the band if needed to match your fitness level.
Safety Precautions:
Ensure the area around you is clear of obstacles.
Check the resistance band for any signs of wear or damage before starting.
If you feel any discomfort or pain, stop the exercise and reassess your form.