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|High row||You can do these bent-over, or seated like a seated row. The difference is that
you pull towards your upper chest or clavicle. This will stress your rear delts
and upper back.
If your spinal erectors already had enough fun for
the day, support your head on the back of a sofa or a table, and focus on loading
your upper back.
|Band pullapart||Hold a single strand of the band in your hands, arms extended in front of you.
Start at a bit more than shoulder width. Pull the hands apart, this will stress
your rear delts.
|Overhead press||Stand on the band with your feet, hold with both hands in overhand grip.
Lift your hands to the starting position in front of your clavicle.
Press your hands up until your arms are fully extended above you.
If your shoulder mobility is good, your hands should end up vertically above
your shoulder joints and midfoot.
|Unilateral shoulder press||Stand on the band with your right foot, hold with your right hand. Start with your
hand near your shoulder, press up from there.
|Lateral raise||Use a light band. Spread your legs apart.
Hold the band with your right hand and left foot, then do the
lateral raise motion. Note that the arm is not completely straight,
and the hand is a bit forward.
|Shrug||Stand on the doubled band, pull up with your hands between your legs. Let your traps
do the work, not your arms. Resist the tempation to go too heavy, keep some reasonable
range of motion. Try a brief isometric hold at the top position.
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