Supine Band Up and Over

Mat,Resistance Bands


This exercise targets the muscles of the shoulders, shoulder blades and core and helps with upper body posture.

Set up

Begin lying on your back with your knees bent, feet flat on the floor, and a resistance band in both hands. Hold the band across your hips with your palms facing down.


Gently pull the band so that there is tension in it as you slowly lift your arms up and over your head, keeping your elbows straight. Hold, then slowly return your arms to the starting position.


  • Keep your abdominal muscles drawn in to stabilize your lower back. Do not let your low back arch as you perform this movement.
  • This movement should be slow and controlled – do not rush.
  • Stick to a pain-free range of motion.
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