Exercise Library
UPPER BODY & ARM SWINGbeginner
Band Pull-Apart
The best pre-training shoulder activation — a strong upper back and cuff directly improve arm-swing power and add jump height. Hold a band in front of the chest with straight arms and pull it apart until it touches the chest.
Rear delts, rhomboids, rotator cuff3 sets × 15-20 reps
Coaching cues
- 1.Arms straight — drive with the back, not the arms
- 2.Squeeze the scapulae at the end
- 3.Keep band tension the whole time
- 4.High reps work best — 15-20
Detailed training method
[Steps]1. Hold a band in front of the chest→2. Arms straight→3. Pull it apart→4. Squeeze the scapulae→5. Until it touches the chest→6. Return slowly
[Common Errors]✗ Arms bend→keep them straight ✗ Band too loose→tension throughout ✗ Shrugging→scapulae down
[Progressions]Thin→thick band→overhead direction→diagonal→add static holds
[Jump-Specific]The best pre-training rotator-cuff and upper-back activator; a strong upper back = a more forceful arm swing
Related exercises
Weighted Pull Up
Pull-ups with added weight around the waist
Medicine Ball Overhead Throw
Mimics the jump arm-swing pattern — overhead med-ball throws train upper-body power and whole-body coordination; the upward arm action matches the jump swing exactly
Push Press
Identical to the jump force chain — the push press trains the lower→core→upper explosive transfer and the end-range power of the arm swing