Arm Reach and Pull

The Arm Reach and Pull is a simple but effective exercise that focuses on improving shoulder mobility and strengthening the muscles of the upper body, especially the shoulders, arms and upper back. This exercise is ideal as part of the warm-up or as a strengthening component of your exercise routine.

Correct Execution of Arm Reach and Pull

Follow these steps to perform the exercise correctly:

1. Stand upright with your feet hip-width apart and your arms relaxed at your sides.
2. Raise both arms in front of you to shoulder height, palms facing down.
3. Stretch your arms forward as if you are trying to reach something in front of you.
4. Then pull your elbows back toward your body and squeeze your shoulder blades together as if you were doing a rowing motion.
5. Repeat the movement in a flowing rhythm for 10-15 repetitions.

Common Mistakes to Avoid

To get the most out of the exercise, avoid the following mistakes:

• Excessive use of the neck: Make sure the movement comes from the shoulders and upper back, not the neck.
• Flaring the ribs: Keep the ribs down and avoid overextending the back during the movement.
• Fast, uncontrolled movements: Perform the exercise slowly and in a controlled manner to maximize muscle activation and avoid injury.

Modifications and Variations

Adapt the exercise to your level:

• Beginners: Perform the exercise sitting on a chair for better stability and control.
• Advanced: Add light dumbbells or elastic bands to increase the resistance and further challenge the muscles.

Number of Repetitions and Sets

Perform 2-3 sets of 10-15 repetitions, depending on your level and comfort. Focus on the quality of the movement rather than the quantity.

Breathing

Breathe evenly and controlled throughout the exercise. Inhale as you extend your arms forward and exhale as you pull your elbows back.

Video Demonstration

Watch this video for a visual guide to properly performing the Arm Reach and Pull: