PE - Low Hand on the Door Frame

Low Hand on the Door Frame (Beginner)

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e.g. I have much more resistance on my right side compared to my left side in this movement.

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Start Stretch HerePosition One
Low Hand on the Door Frame - Starting Stretch Position
Eccentric Stretch
Continuously activate the inner frontside of your arms while moving from position one into position two. Stretching happens throughout the movement, not just at the end position.
Concentric Strength
Continuously activate the inner frontside of your arms while moving from position one into position two.
End Stretch HerePosition Two
Low Hand on the Door Frame - Ending Stretch Position
Isometric Stretch
Continue to activate the inner frontside of your arms while remaining in position two. Stay active to protect yourself from overstretching and injury.
Isometric Strength
Continue to activate the inner frontside of your arms while remaining in position two.

Target Area

Inner Front Arms, Forearms, Chest

Pectoralis minor, coracobrachialis, biceps brachii

Getting Into Position

Stand in a door frame with one of your hands flat against the wall to one side.

Flexibility Training

Eccentric Stretch

Begin in position one and activate the inner frontside of your arms by naturally resisting and generating tension while moving into position two.

Start with your torso and body away from the wall. Push your hand into the wall, trying to bring your hand forward and across your body, as you walk through the door frame to elongate and stretch your chest and anterior arm muscles.

Isometric Stretch

Continue to activate the inner frontside of your arms while remaining in position two.

Strength Training

Concentric Strength

Begin in position two and activate the inner frontside of your arms by contracting the target muscles as you move into position one.

Start with your body through the door frame with your hand behind you. Push your hand into the wall as you walk backwards through the door frame to strengthen your chest and bicep muscles.

Isometric Strength

Continue to activate the inner frontside of your arms while remaining in position one.

Video