Move · Videos · Strength · 9 min

Resistance Band Posture Workout: Rows, Flys, Chest Openers

Resistance Band Posture Workout: Rows, Flys, Chest Openers — video by Vanessa B Health TV Play · 8:57

Video by Vanessa B Health TV on YouTube · Open on YouTube

A short standing band workout for posture: deadlift rows, bent-over rows, rear-shoulder flys, single-arm rows, wide band chest openers, band chest flys and side raises. Choose a band strength that suits you.

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

Good forBetter posture

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Step by step 7

Tap a time to watch that step in the video.

  1. Deadlift rows: band under the feet, hinge from the hips with a flat back, lift and squeeze the shoulder blades. 0:35
  2. Bent-over rows: stay hinged, knees bent, pull the elbows up and back beside the ribs; 15, then a 10-second hold. 1:49
  3. Rear-shoulder flys: cross the band, pull up and out with the elbows; 15, then a 10-second hold. 2:45
  4. Single-arm rows: foot in the band, lean forward slightly, elbow up and back; 15 and a hold, then the other side. 3:36
  5. Chest openers: band a little wider than the shoulders, pull it to the chest and back, hold three, then overhead. 5:08
  6. Band chest flys: band behind the upper back, squeeze the arms forward; 15, shoulder blades strong. 7:14
  7. Side raises: band anchored, palm forward, press the arm out to the side; 10 each side. 7:56

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

Form cues from the coach

  • Hinge from the hips with a flat back, tummy pulled in, and keep looking straight ahead
  • Pull the elbows up and back beside the ribs and squeeze the shoulder blades together
  • Keep the band wide and under tension the whole time in the chest openers

What it works

Tap an area for more videos that work it.

Joints it uses 3 takes load

  • Shoulders takes loadband rows, rear-shoulder flys, chest openers, side raises
  • Lower back takes loadband deadlift and bent-over rows, flat back held
  • Hips takes loadband deadlifts and hinged rows
  • Elbows movesrows, flys, band press out
  • Wrists & hands movesgripping the band
  • Upper back movesrows, flys, shoulder blade squeezes
  • Knees movesbent knees in the hinge

Easier option from the coach: Choose the band strength that suits you

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 Vanessa B Health TV; 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