You might be familiar with Cable Archer Pulls (or Band Archer Pulls) for rear delts and upper back. So I thought, you know what...let's take it to the next level.
Because you don't come to me for normal.
Yes, this actually IS a real exercise and it's pretty fun to do... I think training SHOULD be fun, even if it sometimes looks insane!
And seriously, if you try it and catch it on video, tag me on it (especially if you do it in a commercial gym!).
My first attempt was adding bands to a full size Olympic bar. That ended up being too heavy and compromising the intended purpose of the exercise. It actually was very challenging in a lot of other ways but it didn't give me a good Archer Pull for rear delts.
The EZ Bar is perfect for it. I have full setup instructions in the back half of the video.
Ideally, you'll want a pair of spring clips to cradle the band and keep it from slipping down. If you don't have spring clips, use a couple of small plates (2 1/2's if you have them) and collar them on.
I'm using a single small/medium sized silicone band from Vector Athletics.
Code FITPOWER20 gets you 20% off
Grip the bar in the center with the camber point away.
Hold the band (both "strings") with your second and third fingers.
Now draw it back like a bow (I'm not an archer so I just did what felt right with it). This is the action that brings in the rear delts and upper back (to stabilize the scapulae).
Keep your back elbow high to really get the rear delt involved.
You want a straight line from your front hand to back elbow for proper bracing.
I found it worked best to hold the draw tension for a second or two.
Then just release the tension and go again (I didn't release the bands like you would a bowstring when shooting an arrow). You probably can but I didn't.
And I hope I don't have to say it but please don't use this setup to "send" anything at anybody or anything.
I think this is a good one to do as a warm-up/activation exercise or to finish out a workout with.
Another excellent one for rear delts is the Rack-Rail Rear Delt Lateral Raise
---
Are you 40...50...60 or even 70+ years old and want to build muscle and strength like you did 20 years ago?
If you feel like you're fighting a losing battle, you're ready to discover the REAL secret to REVERSING muscle loss due to aging...
*** You need to train the body systems that SUPPORT your muscle mass, not just the muscle itself. ***
These underlying support systems diminish as you age, which is why you lose muscle as you get older no matter how hard you train... but with strategic training, these systems can be regenerated.
Share This Page...
Want More Exercises Like This?
You'll find them here...
Support