5 Resistance Band Exercises To Improve Posture

Using resistance bands is a great way to strengthen muscles that support good posture, especially for those who sit frequently. These exercises focus on improving posture by targeting the upper back, shoulders, and core, which are often weakened by prolonged sitting. Here are five effective resistance band exercises:

1. Band Pull-Apart

How to do it: Anchor the resistance band at middle height. Stand facing the wall, hold the ends of the band with both hands, and extend your arms straight in front of you. Keeping your arms straight, pull the band apart, squeezing your shoulder blades together as you open your arms.

Benefits: Strengthens the upper back, rear deltoids, and rhomboids, helping to pull your shoulders back and improve posture.

2. Face Pulls

How to do it: Anchor the band at middle height. Hold the ends of the band with both hands, palms facing down. Step back slightly to create tension. Pull the band towards your face, keeping your elbows high and squeezing your shoulder blades together as you pull.

Benefits: Targets the upper back, rear deltoids, and traps, improving shoulder alignment and reducing forward head posture.

3. Banded Rows

How to do it: Anchor the band at middle height. Stand facing the wall, grab both ends of the band, and take a step back to create tension. Keep your torso upright and pull the band towards your torso, bringing your elbows close to your body. Squeeze your shoulder blades together at the end of the movement.

Benefits: Strengthens the rhomboids, lats, and mid-back, helping to keep the shoulders down and back, which improves posture.

4. Reverse Fly

How to do it: Anchor the band at middle height. Hold one end of the band in each hand, arms extended in front of you. With a slight bend in your elbows, pull the band out to the sides, keeping your arms at shoulder height. Squeeze your shoulder blades together and return to the starting position.

Benefits: Works the upper back and rear deltoids, counteracting rounded shoulders and promoting an open chest and upright posture.

5. Pallof Press

How to do it: Anchor the band at middle height. Stand sideways to the wall, holding the band with both hands at the center of your chest. Step away from the wall to create tension in the band. Press your arms straight out in front of you, resisting the band’s pull as you maintain an upright posture. Hold for a few seconds, then bring your hands back to your chest.

Benefits: Strengthens the core, obliques, and stabilizes the spine, helping to improve overall posture by enhancing core stability.

Tips:

Perform each exercise for 2–3 sets of 12–15 reps.

Focus on slow, controlled movements, especially during the eccentric (returning) phase.

Keep your core engaged and stand tall throughout each exercise to reinforce good posture habits.

These exercises will help strengthen the key muscles that support proper posture, counteracting the effects of sitting and reducing the risk of developing back or shoulder pain.

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