Move · Videos · Strength · 14 min

Five Resistance Band Exercises for the Upper Back

Five Resistance Band Exercises for the Upper Back — video by Marius Visser | Over 50 Specialist Biokineticist Play · 14:00

Video by Marius Visser | Over 50 Specialist Biokineticist on YouTube · Open on YouTube

A qualified biokineticist coaches single-arm band rows, overhead pull-downs, face pulls, straight-arm pull-downs and rear shoulder pulls to build the upper-back muscles that hold the shoulders back. Band anchors to a post or door.

  • 14 min
  • All levels
  • Low impact (no jumping)
  • resistance band

Good forBetter posture

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Step by step 8

Tap a time to watch that step in the video.

  1. How to pull: move the shoulder blade back and down as the chest lifts, not just bending the elbow. 0:47
  2. One-arm row set-up: band anchored, arm straight, draw the shoulder blade back and down; no shrugging. 2:19
  3. One-arm row: hold the blade back, then row, pausing about 2 seconds; 15 reps, then the other side. 3:29
  4. Overhead pull-down: anchor high, soft knees, hinge forward, set the shoulder blade, then pull down; each arm. 5:21
  5. Face pull: thumbs up, elbows at shoulder height, rotate the hands back past the elbows into a W shape. 7:38
  6. Straight-arm pull-downs: soft knees, hips back, press both straight arms down to the sides, elbows locked. 10:09
  7. Single-arm straight-arm pull-down if the band feels too easy with both arms. 11:46
  8. Rear shoulder pulls: straight arms, pull the band back past the chest and draw the shoulder blades in. 12:25

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Start each pull by drawing the shoulder blade back and down
  • Do not let the shoulder shrug up or roll forward
  • Pull from the back, not the biceps; keep the elbow locked on straight-arm moves

What it works

Tap an area for more videos that work it.

Joints it uses 1 take load

  • Shoulders takes loadband rows, pull-downs, face pulls, rear pulls
  • Elbows movesband rows and face pulls
  • Wrists & hands movesgripping the band
  • Upper back movesshoulder blade pulls and rows
  • Lower back movesleaning forward with a straight back
  • Hips moveship hinge with soft knees
  • Knees movessoft bend while standing

Easier option from the coach: Choose a light band; do the overhead pull-down seated on a chair or ball

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Marius Visser | Over 50 Specialist Biokineticist; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety