1. Rows

SETUP: Step back until there's light tension on the bands. Hinge back as if sitting on a high bar stool. Try to limit any swinging momentum by keeping your abs tight.

MOVEMENT: Perform a rowing motion by pulling the handles to your sides. Think palms to ribs each rep. Keep your elbows tucked close to your body throughout the motion.
REMEMBER! Your goal is to feel this movement between your shoulder blades. If you feel any discomfort in the front of your shoulders, stop and adjust your position.

2. Shoulder Extension

SETUP: Same as above. Step back until there's light tension on the bands. Hinge back as if sitting on a high bar stool. Try to limit any swinging momentum by keeping your abs tight.

MOVEMENT: Perform an I motion by pulling the handles down and back. Think hands to thighs. Keep your elbows straight.

REMEMBER! Your goal is to feel this movement lower in your shoulder blades and in the back of the arms around your triceps.

3. Face Pulls

SETUP: Same as above. Step back until there's light tension on the bands. Hinge back as if sitting on a high bar stool. Try to limit any swinging momentum by keeping your abs tight.

MOVEMENT: Bring your arms up and out as you pull back. Think thumbs skimming your forehead. Your arms should look like a diamond in the end position.

REMEMBER! Your goal is to feel this movement it your upper traps and back of your shoulders. Make sure you keep tight abs during this one!

Need a form check? Don’t have bands? Let’s get on a video call!

Patient Story:
Dr. Julia is one of the best physical therapists in New York. I started improving within days of seeing her. She helped me deal with an injury and return to normal activity. She is very knowledge, diligent, and patient. She has a holistic approach to wellness. She always gave me extremely useful advice for pain management and injury recovery. I recommend her.

To work with the best in New York, fill out the contact form on the schedule page. Dr. Julia is a former D1 collegiate gymnast, current recreational runner, and the lead physical therapist in our Williamsburg Brooklyn location. She also hosts a weekly run group - open to the anyone in the neighborhood! - in collaboration with her local fitness studio MADabolic Brooklyn.