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Single-Arm Band Diagonal Extension Pattern

IntermediateStrengthTier T2

Hold a tubing handle in one hand with the other end fixed to an anchor. Start with your arm overhead and out to the side, then pull down and across your body, thumb leading.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

resistance_bands

Home Options

  • resistance band

Dosage

3

Sets

10

Reps / Time

45 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Grip the tubing handle in your right (involved) hand and secure the tube's other end to a fixed anchor before starting.
  • Perform the pull as one continuous motion from the overhead-and-out start to the down-and-across finish, leading with your thumb throughout.
  1. A man standing with his right arm raised overhead and out to the side, gripping a resistance-tube handle, the tube running taut up to a wall anchor above and behind him.

    Step 1 of 4

    Grip the tubing handle in your right hand. Raise your arm overhead and out to the side to begin.

  2. The same man mid-pull, his right hand and the tube handle passing in front of his chest as his arm travels diagonally down and across his body, his thumb visibly leading the turn.

    Step 2 of 4

    Pull the tubing down and across your body, leading with your thumb.

  3. The same man at the finish of the pull, his right hand and the tube handle down and across his body near his left hip, thumb leading, the tube stretching back up to the wall anchor.

    Step 3 of 4

    Finish pulling the tubing down and across your body to the opposite side of your leg, thumb leading.

  4. A man standing with his right arm raised overhead and out to the side, gripping a resistance-tube handle, the tube running taut up to a wall anchor above and behind him.

    Step 4 of 4

    Grip the tubing handle in your right hand. Raise your arm overhead and out to the side to begin.

Breathing

  • Breathe normally.

Safety Information

Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.