Chair Resistance-Band Seated Reverse Butterfly

• A sturdy chair without armrests

• A wall for anchoring the resistance band

1. Setup:

• Sit on the edge of the chair with your feet flat on the floor, hip-width apart.

• Position the chair about a foot away from a wall.

2. Anchoring the Band:

   • Take the resistance band and secure it behind you on the wall at a height just above your shoulder level. Ensure it’s stable.

3. Positioning:

   • Hold the ends of the resistance band in each hand, bringing your arms straight out in front of you at shoulder height.

   • Your palms should be facing each other.

   • Maintain a straight back and engage your core for stability.

4. Movement:

   • Slowly pull the resistance band apart by moving your arms out to the sides.

   • Keep a slight bend in your elbows as you do this.

   • Squeeze your shoulder blades together at the peak of the movement, feeling the tension in your upper back and shoulders.

5. Return:

   • Gradually return to the starting position by bringing your arms back to the midpoint, controlling the tension in the band.

6. Repetitions:

   • Aim for 10-15 repetitions and complete 2-3 sets based on your comfort and strength level.

Tips:

• Keep your head level and avoid leaning forward; maintain an upright posture.

• Focus on slow and controlled movements to maximize effectiveness.

• If you feel any discomfort in your shoulders, reduce the resistance or the range of motion.

Safety:

• Ensure the resistance band is securely anchored to avoid slippage during the exercise.

• If you're new to resistance training, consider starting with a lighter band and gradually increasing resistance as you get stronger.