Pull Back Press

ShoulderUpper Back
Written By David Song

PULL BACK PRESS

This is a strengthening exercise to target the scapular retractors and shoulder external rotators. Loop a band around a dumbbell that is anchored down at your feet. Grab both ends of the band with your hands and pull your hands back to your shoulders. Keep your elbows stacked directly below your wrists by keeping your forearms vertical to the floor. Raise your hands above your head without allowing your hands to shift forwards relative to your elbows.

Muscles Involved:

  • Rhomboids

  • Trapezius

  • Rotator Cuff (Teres Minor, Infraspinatus, Supraspinatus)

  • Posterior Deltoid

Related Conditions:

  • Scapular Dyskinesis / Dyskinesia

  • Rotator Cuff Tear / Rotator Cuff Tendinitis

  • Shoulder Impingement

  • Dynamic Shoulder Instability

  • Snapping Scapula

  • Overhead Squat Warm Up

  • Rounded Shoulders

  • Upper Cross Syndrome

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David Song
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