> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Banded delt side pulls

> Beginner · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e162.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe162%2Fe162-264.mp4?alt=media&token=284eb8ba-478a-4659-9a01-d674a55dfc5b" className="w-full aspect-square rounded-xl" />

Also known as: Rear arm extension.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 11 s |

## Technique

1. Stand with your side toward a band anchor and hold the band in the far hand across your chest.
2. Pull the band out to your side until the arm is fully extended at shoulder height.
3. Slowly return to the starting position under control.

## Form tips

* Keep the arm straight and avoid shrugging the shoulder ( Shoulder depression).

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

  <div className="max-w-md mx-auto my-4">
    <div className="relative w-full">
      <img src="https://mintcdn.com/openmovement/6MqOY9401y9_GkuQ/images/muscle-map/body.svg?fit=max&auto=format&n=6MqOY9401y9_GkuQ&q=85&s=f51e7c4f06c31ba86e1b6bbd192d6d4d" alt="" noZoom className="block w-full m-0" width="1538" height="1340" data-path="images/muscle-map/body.svg" />

      <svg viewBox="0 0 406.99026 354.43411" className="absolute inset-0 w-full h-full" role="img" aria-label="Strength muscle map">
        <g fill="#c8102e" stroke="#7f1d1d" strokeWidth="0.15">
          <path d="M97.70,75.26 93.70,72.58 89.98,70.47 84.74,67.89 82.58,66.97 81.12,66.45 78.87,65.86 77.34,65.63 75.27,65.54 71.13,65.61 69.75,65.53 67.82,65.17 66.14,64.59 64.33,65.79 62.05,67.57 59.93,69.55 58.05,71.64 56.18,74.17 55.09,75.96 54.16,77.83 53.38,79.78 52.75,81.91 52.31,84.22 52.07,86.57 52.03,88.93 52.15,91.30 52.42,93.66 52.83,96.06 53.41,98.66 55.28,95.94 57.48,92.98 58.56,91.83 59.17,91.33 59.84,90.90 60.56,90.58 61.06,90.42 62.15,90.31 63.23,90.45 64.25,90.86ZM151.48,96.67 152.02,93.66 152.29,91.30 152.41,88.93 152.36,86.57 152.12,84.22 151.93,83.06 151.37,80.77 150.68,78.80 149.83,76.89 148.82,75.06 147.66,73.31 145.71,70.84 143.99,69.03 142.38,67.57 140.10,65.79 138.29,64.59 136.61,65.17 134.68,65.53 133.31,65.61 129.16,65.54 127.09,65.63 125.56,65.86 123.31,66.45 121.85,66.97 119.69,67.89 114.46,70.47 112.21,71.71 110.00,73.03 106.73,75.26 140.18,90.86 141.20,90.45 142.29,90.31 143.37,90.42 144.36,90.78 145.04,91.17 145.68,91.65 146.79,92.77 149.15,95.94 151.02,98.66ZM64.78,92.07 65.15,92.01 64.25,90.86 64.45,91.28ZM140.18,90.86 139.29,92.01 139.65,92.07ZM274.22,78.44 273.06,79.41 272.00,80.50 270.92,81.91 270.14,83.20 269.47,84.56 268.66,86.70 268.23,88.17 267.67,90.59 267.34,92.48 266.99,95.33 266.86,97.25 266.81,100.12 266.89,102.48 267.07,104.57 267.44,107.34 267.82,109.40 270.18,108.45 272.49,107.39 274.50,106.36 276.68,105.11 278.79,103.77 280.84,102.32 283.77,99.97 286.72,97.24 294.29,89.42 295.28,88.14 295.84,87.21 296.30,86.17 296.61,85.02 296.70,84.43 296.43,84.15 295.41,83.36 294.30,82.84 293.35,82.56 292.38,82.39 287.35,82.05 286.03,81.85 284.73,81.52 283.77,81.18 282.53,80.64 278.27,78.31 277.11,77.78 275.92,77.34ZM333.64,85.22 333.91,86.17 334.37,87.21 334.92,88.14 335.92,89.42 343.48,97.24 346.43,99.97 349.37,102.32 351.41,103.77 353.53,105.11 355.70,106.36 357.72,107.39 360.03,108.45 362.38,109.40 362.77,107.34 363.14,104.57 363.31,102.48 363.40,100.12 363.35,97.25 363.22,95.33 363.01,93.43 362.71,91.53 362.34,89.65 361.77,87.43 361.03,85.27 360.41,83.88 359.69,82.54 358.84,81.29 357.87,80.12 356.77,79.07 355.57,78.14 354.28,77.34 353.10,77.78 351.93,78.31 347.68,80.64 346.44,81.18 345.48,81.52 344.18,81.85 342.86,82.05 337.83,82.39 336.61,82.62 335.67,82.93 335.01,83.24 334.43,83.60 333.50,84.43ZM68.64,97.75 67.57,95.71 66.99,97.10 66.64,98.36ZM137.44,97.10 136.86,95.71 135.79,97.75 137.80,98.36Z" fillOpacity="0.9" />

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        </g>
      </svg>
    </div>
  </div>

  <Columns cols={1}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Middle deltoid
  * Supraspinatus
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/long-resistance-band" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" alt="Long resistance band" noZoom className="m-0 w-full h-full object-contain" width="80" height="237" data-path="images/equipment/q007.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Long resistance band</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-abduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />abduction</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

<Accordion title="View Similar Exercises" icon="shuffle">
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<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/banded-delt-side-pulls-e162). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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