1. Scapular Adduction
2. Shoulder Abduction
3. Theraband Pull Down
4. Tricep Extension
5. Bicep Curl
6. Shoulder External Rotation
7. Scapular Protraction
8. Diagonal Pull-PNF D2 Pattern
9. Wrist Curl
10. Wrist Extension

Target Muscles

Primary

• Middle Trapezius
• Rhomboids

Secondary

• Lower Trapezius

Steps

1）Stand upright and hold the resistance band with both hands.

2）Raise your arms to shoulder height with your elbows slightly bent.

3）Pull the band apart while gently squeezing your shoulder blades together.

4）Hold for 5 seconds.

5）Slowly return to the starting position.

Key Points

✅ Keep your shoulder blades gently retracted.

❌ Avoid shrugging your shoulders.

❌ Avoid excessive arching of the lower back.

Target Muscles

Primary

• Middle Deltoid
• Supraspinatus

Steps

1）Stand on the middle of the resistance band with both feet.

2）Hold the ends of the band with your arms resting naturally by your sides.

3）Raise your arms sideways to shoulder height.

4）Hold for 5 seconds.

5）Slowly lower your arms.

Key Points

❌ Avoid your elbows hyperextension.

❌ Avoid shrugging your shoulders.

❌ Avoid leaning your body to either side.

Target Muscles

Primary

• Latissimus Dorsi
• Lower Trapezius

Secondary

• Biceps Brachii

Steps

1）Secure the resistance band overhead.

2）Hold both ends of the resistance band.

3）Pull your elbows down toward your sides.

4）Keep your shoulders relaxed and down while pulling your elbows toward your sides. 

5）Slowly return to the starting position.

Key Points

✅ Keep your chest open and spine neutral.

❌ Avoid shrugging your shoulders.

❌ Avoid leaning backward or excessively arching your lower back.

Target Muscle

Primary

• Triceps Brachii

Steps

1）Sit upright on a chair.

2）Place one end of the theraband underneath your buttocks to secure it.

3）Hold the other end of the theraband with one hand.

4）Keep your upper arm close to your head.

5）Start with your elbow bent.

6）Extend your elbow until your arm is straight.

7）Slowly return to the starting position.

Key Points

✅ Keep your upper arm stable.

❌ Avoid unnecessary shoulder movement.

❌ Avoid leaning or swinging your body.

Target Muscles

Primary

• Biceps Brachii

Secondary

• Brachialis
• Brachioradialis

Steps

1）Step on the middle of the resistance band with both feet.

2）Hold the ends of the resistance band with your palms facing forward.

3）Bend your elbows and bring your hands toward your shoulders.

4）Keep your elbows close to your sides.

5）Slowly lower your hands.

Key Points

✅ Keep your elbows close to your body.

❌ Avoid using body momentum.

❌ Avoid shrugging your shoulders.

Target Muscles

Primary

• Infraspinatus
• Teres Minor

Steps

1）Bend your elbow to 90°.

2）Keep your elbow close to your body.

3）Rotate your forearm outward.

4）Hold briefly.

5）Slowly return to the starting position.

Key Points

✅ Place a small towel between your elbow and body if needed.

❌ Avoid letting your elbow move away from your body.

❌ Avoid rotating your trunk.

Target Muscle

Primary

• Serratus Anterior

Secondary

• Pectoralis minor

Steps

1）Hold the resistance band in front of your chest with both hands.

2）Keep your elbows straight and reach your hands forward.

3）Allow your shoulder blades to glide forward around your rib cage.

4）Hold briefly.

5）Slowly return to the starting position.

Key Points

✅ Actively reach forward.

❌ Avoid shrugging your shoulders.

❌ Avoid excessive neck tension.

❌ Avoid hunch back.

Target Muscles

Primary

• Deltoid
• Rotator Cuff

Secondary

• Serratus Anterior
• Trapezius

Steps

1）Start with your hand near the opposite hip.

2）Pull the resistance band diagonally upward and outward.

3）Finish with your hand above and outside your shoulder. 

4）Slowly return to the starting position.

Key Points

✅ Follow the diagonal movement pattern.

❌ Avoid excessive trunk rotation.

❌ Avoid shrugging your shoulders.

Target Muscle

Primary

• Wrist Flexors

Steps

1）Rest your forearm on a table or your thigh.

2）Hold the resistance band with your palm facing upward.

3）Bend your wrist upward.

4）Hold briefly.

5）Slowly return to the starting position.

Key Points

✅ Keep your forearm supported and stable.

❌ Avoid moving your elbow.

❌ Avoid moving your forearm.

Target Muscle

Primary

• Wrist Extensors

Steps

1）Rest your forearm on a table or your thigh.

2）Hold the resistance band with your palm facing downward.

3）Lift the back of your hand upward.

4）Hold briefly.

5）Slowly lower your wrist.

Key Points

✅ Keep your forearm supported and stable.

❌ Avoid moving your forearm.

❌ Avoid fast or jerky movements.