Move of the month: Pull-down

Using stretchy bands (known as exercise bands or resistance bands) can be a good way to ease into strength training. This simple exercise targets the large, flat muscle that stretches across the middle and lower back (the latissimus dorsi) and the large muscles on the front of the upper arms (the biceps).

Starting position (A): Stand tall with your feet about shoulder-width apart. Hold a band overhead with your arms extended and your hands about 12 to 18 inches apart.

Movement (B): Over a count of three, bend your elbows slightly and pull your hands down, stretching the band, to about shoulder level. Hold for one count, then over a count of three, slowly raise your arms back overhead to the starting position, resisting the pull of the band. Do eight to 12 repetitions, rest for 30 to 90 seconds, and repeat that set once or twice.

Tips and techniques:

• Don't arch your back, and keep your abdominal muscles tight.
• Keep your shoulders down and back, away from your ears.
• Keep your wrists straight, in line with your arms.

Photos by Michael Carroll