One move
Band Pull-Aparts
How to read ahead. Do to go one move at a time.
Hold a light band at chest height with soft elbows. Pull the hands apart until the band meets your chest, squeeze the shoulder blades, then return slow. Shoulders stay down — no shrug.
Option. Thinner band or a shorter arc first. Pause two breaths at full open when the blades stay quiet. No band? Standing Y-raises or Face Pulls with light bells. Iron pumper: slower three-count return, palms-up or slight diagonal-up path for more lower-trap feel, or a longer end-hold — only while the neck stays soft. Stop if the shoulders shrug, a shoulder pinches, or the wrists take the load.
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1
Hold a light band straight out at chest height. Soft elbows. Soft ribs. Shoulders down.
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2
Brace lightly. Pull the hands apart by squeezing the shoulder blades together.
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3
Bring the band toward your chest. Keep the wrists calm and the neck soft.
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4
Pause a breath at the open position if the blades stay quiet.
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5
Return slowly to the start without letting the shoulders creep up.
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6
Shorten the arc or switch to a thinner band the moment a shrug or pinch shows up.