1) Setup: Stand with feet shoulder-width apart, holding a light-to-medium resistance band with an overhand grip (palms facing down or up) at chest height, hands slightly wider than shoulder-width apart, with a slight bend in your elbows.

2)Pull: Exhale and pull the band apart horizontally, keeping your arms mostly straight, until the band touches your chest and your shoulder blades squeeze together.

3) Pause: Hold the contraction for three seconds, focusing on the muscles in your upper back.

4)Release: Suddenly release the tension in your back/arms allowing the band to quickly return to the starting position.