shoulder focus
Resistance Band Row
Pulling a resistance band towards your ribs while squeezing the shoulder blades together. It builds the muscles of the mid-back that hold the shoulders in good position.
Key cue: Elbows back, shoulder blades together, return slowly.
Area
shoulder
Level
intermediate
Volume
3 × 10
Goal
fitness
How to do it
- 1Sit tall with your legs straight, wrap the middle of a resistance band around your feet and hold an end in each hand. Or anchor it to a sturdy banister at chest height.
- 2Start with your arms straight and your shoulders relaxed.
- 3Bend your elbows and draw your shoulder blades gently together as you pull your hands towards your ribs.
- 4Pause for 2 seconds, then let your arms straighten slowly.
Easier and harder versions
- Easier
- Use a lighter band, or sit closer to where the band is anchored.
- Harder
- Use a firmer band, or slow the return to 4 seconds.
Helps with
Commonly used for:
Rounded shouldersDesk postureUpper back weakness
Read more
Benefits
- Builds strength between the shoulder blades
- Helps counter rounded shoulders from desk work
- Easy to adjust by choosing a heavier or lighter band
Muscles worked
Strengthening. Strengthens your rhomboids, mid-back and rear deltoids.
RhomboidsMid-backRear deltoids
Form tips
- Imagine squeezing a pencil between your shoulder blades.
- Keep your elbows close to your sides.
Common mistakes
- Shrugging your shoulders towards your ears.
- Leaning back to pull.
When to avoid or modify
- Check the band for nicks or tears before use, use a latex-free band if you are allergic, and keep your face clear. Never let go of one end while it is stretched.
- Stop if you feel a pinch at the front of the shoulder or pain that lingers.
If in doubt, check with a qualified physiotherapist before continuing.
Where to go from here
The ladder