How to do it
You need: A resistance band, A door anchor or a sturdy rail to loop the band around at chest height.
Sit or stand tall facing the anchor point, holding one end of the band in each hand with your arms out in front and a light tension already on the band.
- Keeping your shoulders down and relaxed, pull your elbows straight back past your ribs.
- As you pull, draw your shoulder blades down and together.
- Pause for a moment at the end of the pull.
- Slowly return to the start, keeping tension on the band and control in the movement.
Form cues
- The movement starts from the shoulder blades, not the hands.
- Your elbows stay low, brushing past your sides rather than flaring up.
- Your chest stays open and your neck long - no shrugging.
- You feel the work between and just below the shoulder blades.
Common mistakes
- Shrugging the shoulders up towards the ears.
- Leaning back or twisting the trunk to yank the band.
- Letting the band pull your arms forwards quickly on the way back.
Safety: Stop and message your physio if you get pinching pain at the front or top of the shoulder, or tingling down the arm.