Step 1

Starting Position: You and a training partner should have specialized resistance x-pattern resistance tubing with four handles so that two people can use it at the same time; or take 2 pieces of standard resistance tubing with handles and cross them to interlink them and create a 4-handled pattern (pictured).  You and your training partner should stand facing each other with your feet hip-width apart and the right foot slightly in front of the left to create additional stability; lean forward to hinge at your hips with your knees slightly bent so that you each can sink into your hips and contract your abdominals (bracing) for additional stability.  You and your partner should each position your body with the spine in neutral (normal-to-flat), shoulders depressed (no shrugging) and the scapulae retracted (squeezing shoulder blades together).  You and your partner should each keep your chest held up and out, with your heads in line with your spine or slightly extended (raised).  Grab the handles firmly in both hands and hold them so that your palms are facing each other and pull back slightly to create opposing lines of pull. 

Step 2

You and your partner should each maintain an abdominal contraction with your feet planted on the floor to create stability through the hips and core.  At the same time you and your partner should each pull back on the handles, the pulling motion should be initiated from the shoulder blades (which are rectraced), use your triceps (upper arm muscles) to extend (straighten) your arms directly behind you.

Step 3

When you and your partner have each extended (straightened) your arms, you should continue to maintain spinal stability while holding the arms in a straight line and pushing against the resistance.

Step 4

You and your partner should simultaneously allow your right arm to flex (bend) slowly at the elbow working against and decelerating the pull of the resistance while holding the left arm in a straight line of elbow extension. 

Step 5

You and your partner should each simultaneously engage the upper muscles (triceps) of the right arm to push the resistance back while extending (straightening) the arm while simultaneously allowing the left arm to slowly flex (bend) at the elbow while working against the pull of the elastic resistance.  Continue alternating the action of the arms; you and your partner should each hold your right arm in extension while bending and straightening the left arm, then alternate to hold the left arm straight in extension while bending and straightening the right arm. 

Step 6

Exercise Variation: To increase the intensity of the exercise, stand further away from your partner to create more resistance through the rubber resistance, or increase the speed (velocity) of the movement for enhanced power production and work-rate.

Remember to keep your feet planted into the floor with your abdominals engaged and contracted (braced) to ensure spinal stability.