02/04/2026
Rows
Targets: Lats, rhomboids, traps, biceps
โ
Focus on pulling with your back, not your arms
โ
Core tight, motion controlled
Dumbbells, cables, or barbell all work.
Tip: Control > heavy weight
Banded Wโs
Targets: Rotator cuff & upper back
โ
Elbows in, pull into a โWโ
โ
Squeeze shoulder blades
A must for shoulder health & mobility.
Banded Horizontal Abduction
Targets: Rear delts, rhomboids, upper back
โ
Arms straight, pull band apart at shoulder height
โ
Control the returnSimple but ๐ฅ for shoulder strength
Diagonal Band Pull (X pattern)
Targets: Rear delts, rotator cuff, upper back, core
โ
Pull diagonally โ one arm up, one down
โ
Keep shoulders down & arms mostly straight
Underrated move for posture & stability
๐ฅ Save this for your next upper body activation or warm-up!