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Band Assisted Pull Up
A pull up with a band taking part of your bodyweight, so you can train the full movement before you can do it unassisted. Builds the lats and upper back.
Band Pull Apart
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A simple band drill for the upper back and rear shoulders. For posture and neck and shoulder pain.
How to do it
Hold a band with both hands, arms straight out in front of you. Pull the hands out to the sides, elbows straight, until the band reaches your chest. Pause, keep the shoulders back, then return under control.
Common mistake
Bending the elbows and shrugging to get the band apart. Keep the arms long and the shoulders down, and use a lighter band if needed.
Helps with
- Posture
- Neck and shoulder pain
This video shows the movement. Your dose and progression depend on your plan. Not sure where to start? Take the free ADAPT assessment.
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