Skill level
Resistance Band
Body Parts

Use this drill after opening up your pecs with soft-tissue mobilization work. It’ll help you get better external rotation of your shoulder.

“The key is to do it with proper posture,” says Joe Holder, an S10 performance trainer, Nike trainer/run coach, and founder of The Ocho System. “Your chin should be tucked, shoulders back and down.”

Step-by-step instructions

1. Wrap a flat, light resistance band around your hands. Your palms should be facing up. Tuck your elbows against your torso.
2. Fire your back and shoulder muscles and rotate your palms away from your torso until your arms are almost facing outward, and then slowly bring them back together. For a more difficult version of this drill, hold your hands out for three seconds before bringing them back together.