A band exercise that trains the upper back and rear shoulders.
- +Improves upper-back muscle endurance
- +Supports healthier shoulder posture
- –Limited resistance for strength gains
- –Easy to use momentum
This exercise targets:
Shoulders
Rear Delts
Rotator Cuff
Side Delts
Upper Back
Traps
Lats
Ratios are approximate and can vary depending on form and technique.
How to perform
- Stand tall, feet hip-width, core braced, slight bend in knees
- Hold band at shoulder height with slight tension, hands just outside shoulder-width, palms down
- Set shoulders: pull shoulder blades down and back; keep ribs tucked
- Pull the band apart into a wide “T,” elbows soft, wrists straight
- Squeeze shoulder blades together; stop when band reaches chest or blades fully squeezed
- Return slowly with control, keeping tension and shoulders set
- Exhale as you pull, inhale as you return; don’t shrug, flare ribs, or jut the head forward
