Band Standing Shoulder Complex

How to perform it

Step-by-step instructions

1. 01Stand upright holding a light resistance band with both hands and enough spacing to complete the full sequence without pain.
2. 02Pull the band apart at chest height while keeping your ribs down and your shoulders away from your ears.
3. 03Bend your elbows and externally rotate your shoulders into a controlled face-pull or goalpost position.
4. 04Maintaining outward band tension, reach your arms diagonally overhead into a Y without arching your lower back.
5. 05Reverse each position slowly to return to the start, then repeat the entire complex with smooth shoulder control.