Resistance Band Standing Around The World

Muscles worked

Setup

1. Stand in the center of a long resistance band with your feet shoulder-width apart to secure it.
2. Grasp the ends of the band with an overhand grip, palms facing your thighs.
3. Stand tall with your chest up, shoulders back, and a slight bend in your elbows.

How to do it

1. Exhale and raise your arms out to the sides in a wide, sweeping arc, keeping your arms nearly straight.
2. Continue the circular motion upward until your hands meet directly above your head.
3. Inhale and slowly reverse the arc, controlling the resistance as you lower your arms back to the starting position.
4. Maintain a steady 2-second tempo for both the upward and downward phases of the movement.

Form checklist

• Keep your core braced to prevent your lower back from arching as your arms go overhead.
• Avoid shrugging your shoulders toward your ears; keep the shoulder blades depressed.
• Maintain a consistent, slight bend in the elbows throughout the entire range of motion.
• Ensure the movement stays in the scapular plane, slightly in front of your torso, rather than directly out to the sides.

Pro tips

• Focus on 'reaching' toward the walls to maximize the arc size, which increases tension on the lateral deltoids.
• Pause for a half-second at the top of the movement to maximize the contraction in the upper traps and medial delts.

Make it harder

• Increase the resistance by using a thicker band or by widening your stance to take up more slack.
• Slow the eccentric (lowering) phase to 4 seconds to increase time under tension and metabolic stress.

Frequently asked

What muscles does the resistance band standing around the world work?

The resistance band standing around the world primarily targets the deltoids and pectorals, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the resistance band standing around the world?

The resistance band standing around the world uses resistance band.

Is the resistance band standing around the world good for beginners?

The resistance band standing around the world is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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