It Only Takes 6 Moves and One Resistance Band To Fix Your Rounded Shoulders and Bulletproof Your Back

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Bulletproof your back and fix your rounded shoulders with these resistance band exercises.

Whether you have a desk job or one that keeps you on the road, we spend way too much time sitting day in, and day out.

Unless you can constantly nag yourself to sit up straight and pull your shoulders, chances are, you tend to slouch and round your shoulders.

When done for extended periods, it can lead to rounded shoulders and hatchback posture.

Unfortunately, this poor posture habit can also trigger other things like neck pain, back pain, and headaches.

Granted, prevention like sitting straight and getting active is pivotal to promoting better posture and a healthier body.

When you have rounded shoulders, stretching out those compressed and tighten muscles in the chest, shoulders, and neck is truly the key.

Luckily, those exercises are accessible, simple, and convenient. You can do this routine with a lightweight, portable resistance band anywhere at home or office.

Here are six moves to bulletproof your body and fix the rounded shoulders.

Here are six moves to bulletproof your body and fix the rounded shoulders.

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1. Standing Bent-Over Rows

Resistance band bent over row

The bent-over row is an awesome way to build up the back and biceps. It’s a functional movement that can also build a great aesthetic look.

How to Perform:

  • Stand with both feet or one foot in the middle of the band.
  • Grab the ends of the band as you bend over at your waist.
  • Next, pull the band toward your chest by pulling your shoulder blades together in the back as you simultaneously bend your elbows.
  • Complete 12-15 reps per set, for 3 sets per session. 

2. Kneeling or Standing Lat Pulldown

Kneeling or Standing Lat Pulldown

Depending on the height of the attachment you have available, you can perform this standing or kneeling. Either way, this is a great exercise to strengthen the lats, biceps, and various other upper body muscles.

How to Perform

  • Tie the band to a high, very secure attachment point.
  • Grab the band with both hands.
  • Pull down by lowering your shoulder blades down and back as you bend your elbows.
  • Return to the starting position to complete the rep.
  • Perform 10-15 reps per set, for 3 sets per session.

3. Resistance Band Seated Row

Resistance Band Seated Row

Seated rows are a nice alternative to the bent-over row. They are much more comfortable for many people, especially those who suffer from low back pain.

How to Perform:

  • Sit on the ground with your legs out straight.
  • Wrap the band around one or both feet and grasp both ends of it.
  • Perform a row by squeezing your shoulder blades together and bending your elbows.
  • Return to the starting position to complete the rep.
  • Perform 10-15 reps per set, for 3 sets per session. 

4. Standing Band Horizontal Abduction

Standing Band Horizontal Abduction

This is one of the best exercises for improving posture. With serious postural problems all throughout our world, we need all the help we can get in this area!

How to Perform:

  • In standing, grasp each end of the band (you may need to “choke up” on the band to make this work for you).
  • Raise your arms up to about shoulder height with your elbows straight. 
  • Pull your arms apart in opposite directions, putting stretch through the band. 
  • Return to the starting position to complete the rep.
  • Perform 10-12 reps per set, for 3 sets per session.

5. Resistance Band Press-Ups

Resistance Band Press-Ups

Press-ups often referred to as push-ups, are a perfect exercise for the upper body. This movement works the triceps, chest, and many shoulder muscles.

How to Perform:

  • Grab a band and wrap it behind your back, holding one end in each hand.
  • Place your feet on the ground, about hip-width apart as you place your hands on the ground, directly beneath your shoulders and on top of the band.
  • Slowly lower your chest toward the ground then push yourself back up into the starting position.
  • Complete 10-12 reps per set, for 3 sets per session.

6. Supine Shoulder Extensions

Once again, you’ll need to find a secure attachment point for this exercise. If you can’t find one or don’t have access to one, just skip this move, there are plenty of other good ones listed here for you!

How to Perform:

  • Secure the band to a strong attachment situated a few inches or a few feet off of the ground.
  • Lie on your back, gripping the band with both hands.
  • Perform a “pullover” motion, keeping your elbows straight and pulling the band down toward your hips.
  • Return to the starting position to complete the rep.
  • Complete 10-15 reps per set, for 3 sets per session.

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Bennett Richardson, DPT, PT, CSCS
Bennett Richardson, DPT, PT, CSCS

Bennett Richardson is a physical therapist and writer out of Pittsburgh, PA. He has maintained certification as a strength and conditioning coach (CSCS) since 2014. He then went on to earn a BS in exercise science and a doctorate degree in physical therapy, both from Slippery Rock University. In his free time, Bennett likes to read and exercise.

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