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Exercise handout — move better, feel better.
High Pull with Band
Pull band from low to high with elbows leading. Works rear shoulders and upper back.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine, Dumbbells
Dosage
3
Sets
12
Reps / Time
45 sec
Rest
2 up / 1 hold / 2 down
Tempo
Step-by-Step Guide
Set up
- Stand on band or anchor it low
- Hold band with both hands
- Start with arms down in front
Step 1 of 5
Pull band up leading with elbows
Step 2 of 5
Elbows go up and out
Step 3 of 5
Hands come up toward face/chin level
Step 4 of 5
Squeeze shoulder blades at top
Step 5 of 5
Lower slowly with control
Breathing
- Breathe out as you pull up
- Breathe in as you lower
Form Cues
- Lead with elbows
- Elbows stay higher than hands
- Squeeze at top
- Don't shrug
Common Mistakes to Avoid
- Hands higher than elbows
- Shrugging shoulders
- Using momentum
- Not squeezing at top
Safety Information
Keep elbows above hands to protect shoulders.
Progressions
Use heavier band or add pause at top
Regressions
Use lighter band or don't pull as high
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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.