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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 Serratus Punch
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A small forward reach against a band that strengthens the serratus anterior, the muscle that holds the shoulder blade to the ribs. For shoulder pain and shoulder blade winging.
How to do it
Anchor a band behind you at chest height and hold it in one hand with the arm straight out in front. Keeping the elbow locked, reach the hand further forward by sliding the shoulder blade around the ribs. Let it return slowly. The movement is small.
Common mistake
Shrugging or bending the elbow to make the reach look bigger. Keep the elbow straight and the neck relaxed, and lighten the band if the shoulder lifts.
Helps with
- Shoulder pain
- Posture
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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