Alternating Standing Shoulder Flexion Rope

1. Setup:
- Attach a resistance band or cable to a high anchor point.
- Stand facing the anchor point, approximately an arm's length away.

2. Starting Position:
- Stand with feet shoulder-width apart.
- Hold the band or cable with your right hand, keeping your elbow slightly bent.
- Your left arm should be relaxed at your side.

3. Movement:
- Engage your core muscles.
- Pull the band or cable down and forward in an arc, raising your right arm to shoulder height while maintaining a slight bend in your elbow.
- Keep your left arm relaxed at your side during this movement.

4. Return:
- Slowly return your right arm to the starting position while maintaining control.
- Switch to your left arm and repeat the movement, pulling the band or cable down and forward with your left hand.

5. Repetitions:
- Alternate between right and left arms for the desired number of repetitions (typically 10-15 per arm).

6. Form Tips:
- Keep your back straight and avoid leaning backward.
- Focus on using shoulder muscles rather than swinging your arms.
- Breathe out as you lift the band or cable and breathe in as you return to the starting position.

7. Safety:
- Ensure the band is securely attached to the anchor point.
- Start with lower resistance to master the movement before increasing intensity.