Movement overview

The 'Band Pull Down Behind Neck' exercise targets the upper back muscles, particularly the latissimus dorsi, rhomboids, and trapezius. It involves pulling a resistance band down behind the neck while maintaining proper posture and control. This exercise helps improve shoulder mobility and upper back strength.

Step-by-step cues

1. Attach a resistance band to a high anchor point.
2. Stand or sit facing the anchor point with feet shoulder-width apart.
3. Grasp the band with both hands, palms facing forward, and arms extended overhead.
4. Engage your core and keep your back straight.
5. Pull the band down behind your neck by bending your elbows and squeezing your shoulder blades together.
6. Pause briefly at the bottom of the movement, ensuring tension in the back muscles.
7. Slowly return to the starting position with control.
8. Repeat for the desired number of repetitions.

Technical tips

• Keep your core engaged throughout the exercise to maintain stability.
• Avoid arching your back; maintain a neutral spine position.
• Focus on squeezing your shoulder blades together as you pull down.
• Ensure that your movements are controlled and not jerky to prevent injury.
• Start with a lighter resistance band to master form before progressing to heavier resistance.
• Breathe out as you pull down and inhale as you return to the starting position.