This might be my all-time favorite band drill. It gets the blood flowing to your lats, lower/mid traps, and biceps in a big way, perfect for priming your body before you get into an upper body workout. Use this exercise as part of a warm-up for 2-4 sets of 10-20 reps.
related posts
Tip: Bench Heavier With Full-Body Tension
Use a unique variation of the plank to bench press more weight safely. Here's how.
Tip: 5 Heavy Band Exercises for Legs & Glutes
No access to big weights? These banded exercises will get the job done.
Knock Them On Their Asses
Build high-speed strength and smash the competition. The bench press won't do it, but these two lifts will.
Tip: Single-Arm Barbell Row with Band
Stimulate new back growth by changing the angle. Use a Landmine device (or place a bar in a corner). Attach a band for a more intense peak contraction.