strength · resistance band
Band Pull-Apart
The 60-second daily fix for hunched-forward posture.
3 × 15–20 4 minrest 30s
Equipment
resistance band
Rest
30s between sets
Primary muscles
upper back, rear deltoids
Also works
—
How to do it
- Hold a light band with both hands at chest height, arms straight.
- Pull the band apart by squeezing shoulder blades together.
- Return under control.
- Do 3 sets of 15–20 daily — 60 seconds total.
Form cues
- ✓Ribs stay down
- ✓Squeeze the shoulder blades, don't shrug
- ✓Straight arms
Common mistakes
- ✗Shrugging
- ✗Arching lower back
Progressions
- Light band → heavier band → face pulls