Cap off your shoulders and fix that rounded posture.
Keep the arms long and pull with your rear delts, don't bend the elbows into a row.
Pulling the handles apart in a wide arc with long arms targets the muscles across the back of your shoulders, the rear delts leading the show with the upper back squeezing behind them. The band's tension grows exactly as your arms open, so the finish, arms wide and shoulder blades pinched, is the hardest and most valuable moment of every rep. It is the antidote to a training week full of pressing and a life full of screens, small movement, big posture dividend.
They directly train the muscles that pull your shoulders back, so combined with volume and consistency they help noticeably. Do them two or three times a week, they are cheap to recover from and pair well with any pull day.
Fix your elbow bend before the first rep and never let it deepen. If the elbows bend as you pull, the lats and biceps hijack the movement, keep the arms long, lead with the backs of your hands, and accept lighter tension.
Your shoulders are creeping up toward your ears. Set the shoulder blades down before you pull, keep the neck long, and think about opening your arms wide rather than pulling hard, tension belongs across the back of the shoulders.
