Looking for a simple but powerful exercise to improve your posture and shoulder health? The Banded No Monies drill is a go-to move for targeting the rotator cuff, improving scapular control, and reinforcing good upper body alignment — all using just a resistance band.
How to Do Banded No Monies
Step 1:
Hold a resistance band with your palms facing up and your elbows bent at 90°.
Step 2:
Keep your arms close to your body, elbows tucked in, and your forearms parallel to the ground in front of you.
Step 3:
Pull the band apart slowly, maintaining elbow position. Focus on external rotation at the shoulder joint.
Step 4:
At the end of the movement, squeeze your shoulder blades together for a strong contraction.
Step 5:
Return to the starting position with control, keeping tension in the band throughout.
This exercise is great as part of a warm-up, rehab routine, or shoulder stability finisher. It’s especially helpful for desk workers, athletes, or anyone looking to combat rounded shoulders and improve upper back strength.