A shoulder and upper back exercise where you pull a resistance band apart to target the rear deltoids and traps.
- +Great for posture and shoulder health
- +Simple and portable
- +Easy to adjust tension
- –Can be too easy without proper band resistance
- –Limited progressive overload
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