I want to work my upper back to help fix my hunched "computer posture" shoulders. I'm sitting with my legs extended, wrapping the band around my feet, and pulling the handles of the band to my torso. I did 65 reps yesterday, some with my elbows bending downward, some with them bending out. Today, I'm not sore! What gives? Is there a more efficient exercise for this?


From your statement I understand that you did some sort of rowing motion. Since rowing is a motion where the lats are involved as major muscles, probably the resistence was not big enough.

To your posture fix I would rather recommend band pull aparts: Picture showing the motion

and rotator cuff exercises.

Here are some clips showing the exercises: https://youtu.be/A-MZOdHH3Nc and https://youtu.be/l2VQ_WZ8Bto

I would also recommend working in multiple sets of 15-20 reps, instead of one all-out set.

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  • It looks like these exercises focus on the front of the shoulder and maybe even chest? Those are the tight muscles that are causing my shoulders to cave inward. I need to find a way to work the upper back. – HH- Apologize to Carole Baskin Feb 13 '16 at 11:44
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    You are wrong, pulling from the front to back is involving the back muscles. If you would put the band on your back and pull to front it would be the front muscles! – mitro Feb 13 '16 at 11:58
  • Thank you -- so those don't work the front of the shoulders, but the back then? – HH- Apologize to Carole Baskin Feb 13 '16 at 12:05
  • Yes correct. Only the back – mitro Feb 13 '16 at 12:17
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    Sure, dont forget to stretch additionally and take your time. I had same issues and could barely lift my right arm to a 90% angle... without pain. – mitro Feb 14 '16 at 13:43

Soreness is not an indicator of effectiveness.

Bands do not provide the most strenuous resistance.

A more efficient exercise to work the upper back would involve pulling and bracing exercises using dumbbells, a barbell, or a pull-up bar, or something that can be jury-rigged into a pull-up bar. For instance, rows, pull-ups, or deadlifts. Proper shoulder retraction and depression during certain yoga poses (e.g. down dog, or its more vigorous relative, the Hindu push-up) could assist as well, but I find best return on time/effort investment from heavier exercises.

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  • A band is what I have access to. – HH- Apologize to Carole Baskin Feb 13 '16 at 10:34
  • @horsehair Unfortunately that doesn't mean they'll be effective for your purposes. Can you gain access to dumbbells, or a pull-up bar, or something that can be jury-rigged into a pull-up bar? See "What if I don’t have a gym?" at nerdfitness.com/blog/2009/11/06/… – Dave Liepmann Feb 13 '16 at 11:01
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    Depending on the type of bands ;-) - I use some of Iron Woody (monster) with 200 lbs of resistence for good mornings. I doubt anyone could do some pull aparts with them .. lol – mitro Feb 13 '16 at 20:03

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