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Upper Back · Beginner

Band Scapular U Pull

Light straight-arm U-shaped band pull-apart emphasizing scapular retraction and depression without neck loading.

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Band Scapular U Pull demonstration

Exercise overview

Training details

Upper BackShouldersRotator Cuff

Equipment

Resistance Band

Sets × reps

2 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold a light resistance band in front of you with both arms extended and enough hand spacing to create gentle tension.
  2. 02Stand upright with your ribs down, your neck neutral, and your shoulders relaxed.
  3. 03Pull the band apart while sweeping your hands slightly downward and outward to trace a shallow U shape.
  4. 04Draw your shoulder blades back and down without bending your elbows or shrugging.
  5. 05Return your hands to the starting position slowly while maintaining light tension and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBand Pull-ApartRelated variationSled Reverse FlyeRelated variationBand Isometric Pull-Apart Hold

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteProne W RaiseComparable substituteIncline Y RaiseComparable substituteBand Bent Over Pull ApartComparable substituteProne Y RaiseComparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front Raise

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