3×/week8 weeks
Bodyweight Anywhere 3×
No gym needed: bodyweight and a resistance band, three times a week.
BeginnerGeneral fitness45 min
BackBeginnerIsolation
Band Pull-Apart
Pull a band apart at chest height; posture and shoulder health.
Benefits
- Great shoulder warm-up
- Balances heavy pressing
How to do it
- Arms straight at shoulder height
- Pull until the band touches the chest
- Don't shrug
Common mistakes
- Arching the back
- Bending the elbows a lot
Starting prescription
- sets
- 2
- reps
- 15–20
- Rest
- 45 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Alternatives
Similar
Programs that use it
2×/week8 weeks
Prenatal-Safe Basics
A light 2-day routine for pregnancy, only after your doctor or midwife has cleared you to exercise.
BeginnerGeneral fitness45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
- Works offline
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