Attach two light bands to a low anchor point. Facing away from the anchor point, get into a Kneeling Stance on the floor and grip the handles with the palms facing up. Add an appropriate amount of tension in the bands and begin the exercise with your arms extended toward the anchor point so your hands behind you. Perform the exercise by first performing an upright row, pulling the elbows up to 90 degree angles at the shoulder. Then externally rotate at the shoulder to bring your hands up into a W position and press the hands overhead. Then return to the starting position.  Tip: This exercise can be made a little easier by leaning your chest on a bench or exercise ball for additional stability.