Three banded exercises for shoulder strength and mobility: pull-aparts with scapular retraction, pulldowns from overhead to a T-position, and pass-throughs in a large circle over the head. Each emphasizes controlled movement, proper hand position, and keeping the neck relaxed.
Chapters
Today we're going to go through our 3 banded upper body movements that we give out here. We are targeting shoulder mobility and stability movements and gaining some strength in our upper back muscles. So our first movement here is going to be our banded pull-aparts. So we're starting with those palms out in front, palms up, locking those elbows out all the way, and we are controlling that band, squeezing those shoulder blades together, bringing that band as far back as we can go here. Good. We should feel this stretch across the front of our pec muscles here. Get one more rep there. Awesome. We should feel that tension release as we continue throughout those movements. Our second movement here is going to be our banded pulldowns. So we're starting with our arms overhead, palms facing away from us, dropping those arms straight down to a T, trying to keep the neck nice and relaxed here as Phoebe is doing, and controlling that band as we lift overhead. Good. We're trying to keep those muscles engaged between our upper back Awesome. And then we're going to go into our 3rd movement here. So starting with those hands in front, down by our waist. Good. Palms are facing you to start here, and we're gonna go palms facing you, and we're starting into those pass-through movements. So coming up and over our head here, pushing those arms away from our body. Should feel a nice stretch here through the shoulders. We want to think about making as big of a circle as we can start to finish. Pushing those hands away in the back. Good. Focusing on making sure this neck and upper back is staying relaxed as we rotate through, and then pressing forwards from the bottom. Get one more rep there. Awesome. So again, those 3 movements were our pull-aparts, our pulldowns, and our pass-throughs. Awesome.
