Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Band High Face Pull
1 set · 12 reps · 20s rest
Pull to the face with the elbows high. Keep the tension light — this is a primer, not a working set.
Steps
Anchor a band at slightly above eye level and grip both ends with your palms facing the floor.
Step back until the band has tension at full arm extension and stand tall with your feet shoulder-width.
Pull both hands toward your face, leading with your elbows and keeping them at or above shoulder height.
Squeeze your shoulder blades together at the end of the pull, feeling the rear delts and mid-back engage.
Slowly return to the starting position over 2 to 3 seconds, keeping tension on the band the whole time.
Repeat for 12 to 20 reps, prioritizing a clean squeeze over heavy band tension.
Cues
Elbows high.
Pull to the face.
Squeeze upper back.
Common mistakes
Letting the elbows drop below shoulder height, which turns the movement into a row and skips the rear delts.
Pulling with the biceps instead of the elbows, leaving the upper back understimulated.
Using too heavy a band so form breaks down — light tension with clean reps beats heavy ugly reps here.
Shrugging the shoulders up to the ears at the end of the pull, loading the traps instead of the rear delts.
2. Band Row
1 set · 12 reps · 20s rest
Pull the band to your waist and lead with the elbows. Let the shoulder blades travel back rather than shrugging up.
Steps
Anchor a band at chest height and grip both handles with arms straight out in front of you.
Step back until the band has tension at full extension and stand tall with feet shoulder-width apart.
Pull both handles toward your ribs, keeping your elbows tucked close to your sides.
Squeeze your shoulder blades together at the end of the pull, feeling the mid-back engage.
Slowly return your hands forward over 2 to 3 seconds, fighting the band's pull the whole way.
Repeat for 10 to 15 reps, prioritizing the squeeze at the back rather than the speed of the pull.
Cues
Lead with elbows.
Blades back.
No shrug.
Common mistakes
Letting the elbows flare out wide — keeps the lats out of the lift and loads the rear delts only.
Leaning back to use bodyweight instead of pulling cleanly with the back.
Shrugging the shoulders up at the end of the pull, swapping mid-back work for trap engagement.
Snapping the band back forward and skipping the eccentric, where most of the muscle-building tension lives.
3. Incline Push Up
1 set · 8 reps · 25s rest
Hands on a counter, desk, or wall. Lower with control and keep the body in one long line.
Steps
Place your hands on a bench or sturdy box, slightly wider than shoulder-width, with arms straight.
Walk your feet back until your body forms a long line from your head to your heels.
Brace your core and squeeze your glutes so your hips don't sag or lift through the rep.
Lower your chest toward the bench by bending your elbows at about a 45-degree angle from your torso.
Stop just before your chest touches the bench, then press through your palms back to the start.
Lock out the arms at the top with your shoulder blades spread, then start the next rep.
Cues
Body stays long.
Lower with control.
Shoulders stay away from ears.
Common mistakes
Flaring the elbows out wide, which strains the front shoulders and reduces chest engagement.
Letting the hips sag toward the bench, which removes core tension and overloads the lower back.
Cutting the range short by lowering only halfway, which skips the deepest chest work.
Looking up and craning the neck instead of keeping the head in line with the spine.