Band-based pull that combines horizontal rowing with external rotation, targeting the rear delts, rotator cuff, and mid-back. A cornerstone shoulder-health and posture drill used as both warmup and corrective work.
Demo: ATHLEAN-X
Sets
3
Reps
15-20
Rest
45s
Contraindications
Acute shoulder impingement — reduce range and avoid painful arcs at end rotation.Setup
Anchor a band at chest height (or loop around a pole/rack). Hold with both hands, palms facing each other, arms extended toward the anchor, slight tension on the band.
Execution
- 1Pull the band toward your face, leading with the elbows high and wide
- 2As hands approach the face, rotate the forearms so knuckles finish pointing behind you (external rotation)
- 3Squeeze the shoulder blades together at the end range
- 4Control the band back out to full extension
Key cues
- Elbows stay high — think 'high and wide,' not 'low and narrow'
- Finish with external rotation, thumbs rotating back
- Pull with the back, not just the arms
- Keep the neck relaxed, don't jut the chin forward
Common faults
- Pulling with low elbows, turning it into a straight row instead of a face pull
- Skipping the external rotation finish
- Using too much band tension and losing form
- Shrugging the shoulders up during the pull
Tweaks
- Perform kneeling to reduce lower-body compensation
- Add a 1-2 second hold at end range
- Single-arm version for unilateral scapular control
Regressions
Progressions
Muscles
Primary: Posterior Deltoid, Rhomboids, Middle Trapezius
Secondary: Infraspinatus, Teres Minor, Biceps
Notes
One of the most commonly prescribed 'bulletproof shoulders' exercises. Excellent as a warmup primer before any pressing work.
Sources
Attribution: Strength & conditioning / physical therapy canon — widely popularized by Eric Cressey and shoulder health coaches