You just need two resistance bands (15kg) for this workout. The resistance band will assemble the water resistance. Higher resistance will require higher power from you. Fixate the resistance band to a fixed object (a training rack in the video) slightly above your elbow.
At the starting position, you have to stand straight and bend your upper body to 90 degrees towards the pillar where you fixate the resistance band, just like the Japanese Bow. After that, each hand grabs a resistance band and raises it to the shoulder level. Please make sure that your upper body is as flat as possible. Then, you can start crawling your arms like a swimming freestyle stroke. This exercise can strengthen your shoulder, arm, and upper back muscles.
You can do 25 reps for each hand as a set and do 3 sets for both hands respectively. Alternatively, you try it with both hands to make it more challenging.
For advanced athletes, you can try with a 1-minute time interval as a set and do 3 sets in total.
Advice by Sport