Скачать или смотреть Shoulder Rehab at Home: Resistance Band Lat Pull Down

Ever wondered how to do a lat pull down without a machine? Here's a simple resistance band setup you can use at home - plus key cues to keep your traps down and protect your shoulders. Great for prehab, post-surgery recovery, or anyone working to improve shoulder health.

Finding upper body pull exercises to do at home can feel challenging, but strengthening your back muscles is one of the best ways to support shoulder health and posture.

Watch how Christian anchors two bands to the top of a door to mimic a lat pull down. He doubles the rep count from 15 to 30 to account for the lighter resistance compared to a cable machine.

Another key tip for shoulder rehab homework? Keep your traps down! The trapezius muscles in your upper back and neck tend to “take over” from the smaller stabilizers — a concept called synergistic dominance. Christian exaggerates the traps rising up, then cues keeping the shoulders low before pulling.

Whether you’re pre-surgery, recovering from shoulder surgery, or trying to avoid it, adding banded pull work at home can help — just remember: keep your traps down.

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