Set-up:
Sit tall on the long box with legs either side, facing the front of the room.
Place your hands into the short straps.
Sit tall with a neutral spine and shoulders relaxed.
Movement:
Extend the arms straight forward to shoulder height, palms facing up.
Keeping the arms straight, lower them down toward the thighs with control.
Repeat with controlled movement throughout.
Smaller range of motion:
Make movement smaller to fatigue targeted muscles.
1B
6th, 3rd, 2nd
Long box
Exhale to lift arms, inhale to lower.
Muscles Worked:
Deltoids (Anterior & Medial) – lift and stabilise arms at shoulder height.
Latissimus Dorsi- control lowering phase.
Pectorals – assist arm extension.
Trapezius (Lower & Middle) – scapular stability.
Core: Abs & Obliques – stabilise posture.
Regression:
Switch to long straps to reduce resistance.
Limit to smaller arm movements for control.
Springs: Use fewer springs (1Y).
Progression:
Springs: Add more for greater resistance (1B1Y).