The 30-second fix for slumped shoulders.
Keep your arms straight and lead with the backs of your hands, drive from the upper back.
Pulling a band apart at shoulder height trains the rear side of your shoulders through horizontal abduction, the exact motion that counters hours of sitting, pressing and phone hunching. Your upper back assists, with the muscles between the shoulder blades squeezing hard as the band meets your chest. It earns a place as daily maintenance and pressing prehab, cheap volume for the muscles that keep your shoulders healthy under a bench bar.
Enough to accumulate easy volume without strain. Many lifters spread sets through the day or park them between pressing sets, since the movement recovers fast and rewards frequency more than intensity.
Light. If you cannot keep your arms straight and touch the band to your chest with your shoulder blades squeezed, the band is too heavy. This is a small-muscle exercise, tension comes from range, not resistance.
You are bending your elbows and turning it into a row. Keep the arms straight, lead with the backs of your hands and think about driving the shoulder blades together, that puts the work where it belongs.
