Seated Around the World

Sit comfortably on a bench, so that your thighs are parallel to the floor, and your back is straight, with your head up, with the resistance band placed either centrally under your feet - or securely around the bench.

START	MIDDLE	FINISH

Holding the handles in each hand, smoothly lift the band up from your sides, to directly above your head, whilst aiming on keeping your arms straight, head up to avoid straining your neck.

Focus on keeping the upper body fixed by keeping your abdominal muscles contracted throughout the movement to avoid leaning forward or back during the lifting or lowering phase.

Lower down under control and repeat for desired reps. The three different images show how you can increase the band resistance by placing the band behind you, starting with your hands slightly forward - having the band under your bench / buttocks, or with the band under the base of the bench / feet.

A number of different hand positions can be used to also aid to work the muscles of the forearms.