Loop Band High Pull
The Loop Band High Pull is a resistance band exercise designed to build strength and size in the upper trapezius and lateral deltoids. By pulling the band vertically along the body, this movement enhances shoulder stability and upper back muscularity.
Because resistance band tension varies based on stretch length, the AI focuses on your RPE and rep quality to ensure you are reaching the correct intensity threshold for hypertrophy rather than relying solely on 'weight' lifted. If you report shoulder pain—a common issue with upright pulling mechanics—the system remembers this association and will suggest biomechanically friendlier alternatives like face pulls or lateral raises. The app also monitors your daily recovery metrics to prevent overtraining the upper-back muscles, adjusting volume automatically based on your sleep and HRV.
Form Cues
- Stand securely on the center of the band with feet hip-width apart
- Lead the movement by driving your elbows up and out to the sides
- Keep the band close to your body throughout the lift
- Squeeze your upper traps and shoulders at the top position
- Lower the hands slowly to resist the band's pull
- Don't let your hands travel higher than your elbows
- Don't roll your shoulders forward excessively at the top
- Don't use momentum or hip drive to jerk the band upward
- Don't allow your wrists to curl or flex significantly
Common Mistakes
- Pulling with the wrists instead of the elbows
- Rounding the upper back forward
- Using a band that is too heavy to control
- Raising the elbows too high past shoulder level
- Narrowing the grip too much causing impingement
Muscles Worked
This exercise primarily targets the upper trapezius and the lateral head of the deltoids, contributing to a broader, stronger upper back. It also heavily engages the biceps and forearms as stabilizers to maintain the grip and control the path of the resistance band.
Primary
Secondary
Get Personalized Coaching for Loop Band High Pull
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.