SETUP: Attach a light resistance band to a solid surface at eye level. Wrap your hands in the band to create a neutral-grip, your thumbs should be in a ‘thumbs up’ position. Get into a split-stance for balance, and pin your shoulders back to avoid rounding of the upper back.
LIFT: Move the weight by pulling your elbows and hands out & back towards your shoulders, squeezing the rear delts and upper back.
TIP: Use your thumbs as a guide to perfect reps – those thumbs should travel back towards your ears in order to hit both the rear delts & rotator cuff. If you forget about keeping your hands up, you’ll simply ‘row’ the band and it’s easy as f**k (because it’s wrong!). The great thing about doing this exercise with a resistance band is that the band gets tighter at the peak of the rep, so add a slight pause and really squeeeeeze your shoulder blades together.