The prone IYTW complex is a no-equipment shoulder health exercise you can do anywhere to strengthen your upper back, improve scapular stability, and bulletproof your shoulders. Learn how to perform all four positions correctly, the most common mistakes to avoid, and how strength coach Brandon Smitley of THIRST Gym programs this warm-up drill for powerlifters, combat athletes, and youth athletes alike.
The tall kneeling band pull apart is a resistance band exercise that builds upper back strength, rear deltoid development, and postural control by eliminating the compensation patterns that make traditional standing variations ineffective. Learn proper tall kneeling setup, pulling mechanics, and how to program this movement as a warm-up, superset, or high-rep finisher. All you need is a light to moderate resistance band and a commitment to intentional reps.