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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 Y T W
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Three arm positions against a light band that train the lower traps and shoulder blade control. For posture and shoulder pain.
How to do it
Anchor a light band at chest height and hold an end in each hand, arms straight in front. Pull the arms up and out into a Y, return, then out to the sides into a T, return, then pull the elbows down and back into a W. That is one rep. Keep the thumbs up and the shoulders down.
Common mistake
Letting the neck and upper traps take over, especially on the Y. Use a lighter band, or drop the Y until you can keep the shoulders away from the ears.
Helps with
- Posture
- Shoulder pain
- 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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