Resistance Band Skier

Sculpt your back, shoulders, and triceps with the Resistance Band Skier. Mimic ski pole action to build strength and improve posture effectively.

IntermediateBack Resistance Band

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of Resistance Band Skier

Compound

Resistance Band Standing Down Warming-up

Back · Hips · Resistance Band

Beginner

Isolation

Resistance Band Rear Delt Row

Back · Resistance Band

Intermediate

Compound

Resistance Band Inverted Row

Back · Resistance Band

Intermediate

Compound

Resistance Band Squat with Single Arm Row

Back · Resistance Band

Intermediate

Description

This exercise involves pulling a resistance band downwards in a motion similar to using ski poles. It works primarily on the shoulders, back, and arms.

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How to do Resistance Band Skier

01
Setup
Secure the resistance band overhead or stand on the center of the band with feet shoulder-width apart, holding a handle in each hand.
02
Setup
Stand tall with a slight forward hinge at the hips, core engaged, and arms extended forward-downward, palms facing your thighs.
03
Exhale as you powerfully pull both band handles downwards and slightly backward, mimicking a ski pole push, squeezing your shoulder blades.
04
Keep your elbows close to your body as they extend fully, engaging your lats and triceps at the bottom of the movement.
05
Inhale as you slowly and controlledly return your arms to the starting position, allowing the band to pull them back up.

Tips

Emphasize the mind-muscle connection by actively squeezing your lats and triceps at the bottom of each pull.
Keep your core braced and maintain a slight forward lean from your hips, not your waist, to engage your posterior chain effectively.
Control the upward return of the band, resisting the pull to maximize time under tension and build strength in the eccentric phase.
Ensure your shoulders remain depressed and retracted, preventing them from shrugging up towards your ears during the downward pull.

Common mistakes

Rounding the back during the pull reduces lat engagement and puts strain on the spine; keep your chest up and a neutral spine.
Using momentum or 'flinging' the band rather than controlled pulling minimizes muscle activation; focus on a slow, deliberate movement.
Shrugging the shoulders up towards the ears during the pull can lead to neck and upper trap dominance; keep your shoulders down and back.

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Questions

Is Resistance Band Skier good for beginners?

Resistance Band Skier is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Resistance Band Skier?

You need Resistance Band to perform Resistance Band Skier. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Resistance Band Skier?

Emphasize the mind-muscle connection by actively squeezing your lats and triceps at the bottom of each pull. Keep your core braced and maintain a slight forward lean from your hips, not your waist, to engage your posterior chain effectively. Control the upward return of the band, resisting the pull to maximize time under tension and build strength in the eccentric phase. Ensure your shoulders remain depressed and retracted, preventing them from shrugging up towards your ears during the downward pull.

What are common mistakes when doing Resistance Band Skier?

Rounding the back during the pull reduces lat engagement and puts strain on the spine; keep your chest up and a neutral spine. Using momentum or 'flinging' the band rather than controlled pulling minimizes muscle activation; focus on a slow, deliberate movement. Shrugging the shoulders up towards the ears during the pull can lead to neck and upper trap dominance; keep your shoulders down and back.