Band pull dynaband

Purpose of the exercise

Aims to strengthen the posterior shoulder head, rhomboidei and middle trapezius. Improves scapular stability and contributes to improved posture. Supports shoulder balance in athletes with heavy pushing or overhead loads.

Supplies

• Dynaband/elastic

• Flat surface

Starting position

1. Stand upright with feet hip-width apart

2. Hold the elastic band with both hands

3. Arms extended in front of the body at shoulder height

4. Hands slightly narrower than shoulder width

5. Core slightly tightened

6. Shoulders low and stable

Implementation

1. Pull the elastic apart in a controlled manner

2. Move arms sideways

3. Pull the shoulder blades together

4. Hold slight tension in final position

5. Let the rubber band return in a controlled manner

6. Maintain constant tension during movement

Points of interest

✓ Keep arms at shoulder height
✓ Shoulders low and stable
✓ Pull from the upper back, not the lower back
✓ Move in a controlled manner without momentum
✓ Breathe calmly and controlled

✗ Shoulders raised towards ears
✗ Hollowing the lower back
✗ Using elastic too heavy
✗ Elbows bent strongly during the pull
✗ Ignoring pain in shoulder or neck

When this exercise?

The band pull with dynaband is used to improve scapular stability and shoulder balance. The exercise is very suitable as an activation exercise within warm-up, but also within shoulder rehabilitation programmes where controlled upper back activation is desired.

In addition, this exercise is used preventively for athletes who perform a lot of pushing or overhead movements. Due to the well-dosed resistance, the exercise is suitable in different phases of training and recovery. Application, loading and progression should always take place in consultation with a physiotherapist or other qualified professional, so that the exercise is safe and tailored to individual load capacity, complaints and recovery status.