a couple of years ago

Bow and Arrow (Upper back strength)

This exercise works the muscles in your upper back and shoulders. 

Strengthening these muscles will help you to improve your posture and stand up tall.


In this video, I use a long exercise band (these are sometimes called resistance or therapy bands).

If you haven't used bands before, you might want to read this article we wrote about using bands to exercise at home.

You can do this exercise seated or standing. If it's too hard, use a lighter band or start with your hands further apart on the band. If you want additional challenge, use a stronger band or start with your hands closer together. 

When you do this video:

  • Stand up tall with your feet hip-width apart
  • Turn your head as you pull the band. Keep your eyes on the hand which is pulling the band.
  • Keep your elbow at shoulder height as you pull back
  • Reach forwards with the front hand

Also, think about keeping your shoulders down from your ears. And (I know I always say this!) please keep breathing regularly.

If you enjoyed this video, you might also want to try:

Two Shoulder Mobility Exercises

Pulldown Exercise for a Strong Back (with resistance band)

Move More Easily video 1