Anchor a band at waist height, and stand sideways with your working arm facing the anchor point. Hold the handle in the hand closer to the pulley, with your forearm in line with your stomach and your arm bent 90 degrees and your elbow in tight to your side. Keeping your arm bent and your elbow in at your side, slowly pull the handle across your body until your hand reaches the opposite side of your waist. Slowly return the handle to the start position. Complete all reps with that arm, then switch arms, facing the opposite direction.
Attach the band securely to either a door with the door stop or wrap it around a secure location. Take the band and clip both ends to just One handle. Step away far enough so that the band begins to have tension. Angle yourself 45 degrees away from the axis point of the band so that the resistance pulls the shoulder backward. Aim your elbow into your hips and simply rotate back and forth with your arm, like a hinge.
