Band Lift (Dowel) Exercise


The Band Lift (Dowel) Exercise is a great way to build strength and stability in your arms and shoulders.

The Band Lift (Dowel) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a resistance band or tubing, connected to one end of a dowel.  Alternatively, you could use a cable machine with a stability bar or rope attachment.

A broom handle makes a suitable dowel, ideally with a strong hook on one end that can be used to attach the band.  It is possible to just hold the band against the dowel with your hand.  Alternatively, you could use a piece of rope and hold it taught.


  • Connect a dowel to a resistance band that is anchored to the ground to your right.
  • Start by standing tall with your feet wider than shoulder-width apart, your knees slightly bent.  Hold the dowel with both hands in a wide grip.
  • Without moving your torso, pull the dowel up across your body.
  • Push the dowel up and away to your left, your right hand pushing up as your left hand comes down.
  • Slowly reverse the movement to return to the starting position.
  • Repeat for the desired number of repetitions.
  • Repeat in the opposite direction (with the band anchored to your left).

Focus on keeping your torso as still as possible.

Keep your chest up, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working your shoulders and arms while challenging your stability.


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