Resistance Band Skier
Resistance Band Skier Exercise Description
The Resistance Band Skier mimics a ski‑erg pull: a straight‑arm shoulder extension from overhead to the hips while the trunk stays braced and the hips slightly hinged. It primarily targets the latissimus dorsi and teres major, with assistance from the posterior deltoid and the long head of the triceps; the lower trapezius and other scapular stabilizers help control shoulder blade position. The core muscles act isometrically to maintain a neutral spine and resist rib flare, and the glutes/hamstrings contribute to holding the hip‑hinge stance. This drill reinforces scapular depression, efficient shoulder extension, and full‑body coordination under light resistance. It’s easily scaled by band thickness and distance from the anchor, making it accessible while keeping the focus on smooth, controlled motion.
- Muscle Groups: Back, Lats
- Target Muscles: Latissimus Dorsi, Teres Major
- Assisting Muscles: Deltoid - Posterior, Triceps Brachii - Long Head
- Stabilizing Muscles: Gluteus Maximus, Rectus Abdominis, Rhomboid Major, Transversus Abdominis, Trapezius - Lower Fibers
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Resistance Band
- Exercise Patterns: Pull
- Exercise Type: Strength
- Functional Grouping: Shoulder Extensors, Shoulder External Rotators
- Joint Involvement: Single-joint
- Muscle Location: Lats, Lower Lats
- Movement Direction: Vertical
- Muscle Position: Posterior
- Gender: Male
How To Do The Resistance Band Skier Exercise
‘- Anchor a resistance band securely overhead (above head height). Face the anchor, feet hip‑width, knees soft, and hinge slightly at the hips with a neutral spine.
– Grasp the band with both hands, arms straight (soft elbow bend), hands about shoulder‑width, wrists neutral.
– Set your ribs down, engage your midsection, and gently draw your shoulder blades down and slightly back (avoid shrugging).
– Initiate the pull by depressing the scapulae, then sweep your straight arms in an arc from in front of your face toward your thighs.
– Stop the handles at the front of your hips without letting the shoulders roll forward or the elbows bend.
– Control the return: allow the arms to travel back overhead along the same path while keeping the trunk stable and neck neutral.
– Keep weight centered over mid‑foot; maintain the hip hinge rather than turning it into a squat.
– Common checkpoints: no rib flare or low‑back arch, no shoulder shrug, elbows remain nearly straight throughout.
– Breathe out during the pull down; breathe in as the arms return overhead.
Resistance Band Skier Tips
‘- Face the overhead anchor with feet hip‑width, knees soft, and a slight hip hinge to keep a neutral spine.
– Hold the band with arms straight (soft elbow bend), hands about shoulder‑width, and wrists neutral.
– Set your ribs down and engage your midsection before starting each pull.
– Gently draw your shoulder blades down and slightly back to avoid shrugging.
– Initiate the movement by depressing the scapulae rather than bending at the elbows.
– Sweep your straight arms in an arc from in front of your face toward your thighs.
– Stop the band at the front of your hips without letting your shoulders roll forward or your elbows bend.
– Control the return along the same path overhead while keeping your trunk stable and neck neutral.
– Keep your weight centered over mid‑foot and maintain the hip hinge instead of turning it into a squat.
– Breathe out during the pull down and breathe in as your arms return overhead.
Resistance Band Skier Beginner Introduction
The Resistance Band Skier is a band-based pulling drill that imitates the motion of a ski machine. The band is fixed overhead, and the lifter moves with nearly straight arms in a sweeping path from above the head down toward the front of the hips, while the upper body stays steady in a small hip hinge. This creates a long lever arm that highlights the lats and other back muscles, with help from the shoulders and the back of the upper arms as the band is driven downward.
Throughout the movement, the core stays active to hold a stable, natural posture and prevent the torso from swaying. The glutes and the backs of the thighs support the slightly hinged stance, and the muscles around the shoulder blades guide smooth, controlled motion rather than jerky pulling. Because the band’s resistance can be adjusted by its thickness and by where the person stands, the drill suits a wide range of strength levels while emphasizing coordination between the upper body, core, and lower body.