Bar Band Skier
- Zielmuskel
- Deltoid Posterior
- Synergistenmuskeln
- Infraspinatus, Teres Minor, Trapezius Lower Fibers, Trapezius Middle Fibers
- Equipment
- Stick
- Körperregion
- Shoulders
- Typ
- Strength
The bar band skier is a standing shoulder strength exercise that primarily targets the rear deltoids (posterior deltoid), with support from the infraspinatus, teres minor, and the lower and middle trapezius. Using a bar anchored with a resistance band, you drive both arms back past your hips like a skier poling, building rear-shoulder and upper-back strength and posture-friendly pulling endurance.
Bar Band Skier: So führst du sie aus
- 1Anchor the resistance band at chest-to-head height and grip the bar with both hands roughly shoulder-width apart, palms facing down.
- 2Step back to take the slack out of the band and stand tall with feet hip-width apart, knees slightly bent, and core braced.
- 3Hinge slightly forward at the hips and start with the bar out in front of you at about chest height, arms nearly straight.
- 4Pull the bar down and back in a sweeping arc, driving your hands toward and then past your hips like planting ski poles.
- 5Keep a soft bend in the elbows and lead the movement with your rear delts, squeezing your shoulder blades together at the end.
- 6Pause briefly when the bar is past your hips and your arms are extended behind you.
- 7Return the bar under control along the same arc back to the starting position in front of your chest, resisting the band the whole way.
- 8Complete your reps, then step forward to release the band tension safely.
Technik-Tipps
- Lead each rep with your rear delts and squeeze your shoulder blades together at the back of the pull rather than yanking with your lower back.
- Keep a consistent soft bend in your elbows throughout so the work stays on the shoulders and not the triceps.
- Control the return phase against the band instead of letting it snap your arms forward — the eccentric builds just as much strength.
- Brace your core and keep your spine neutral through the slight hip hinge to protect your lower back.
Häufige Fehler
- Bending the elbows heavily and turning the move into a row, which shifts work off the rear delts and onto the lats and biceps.
- Using momentum and swinging the torso to throw the bar back, which removes tension from the target muscle and strains the lower back.
- Letting the band recoil the arms forward uncontrolled, wasting the eccentric and risking a shoulder tweak.
- Shrugging the shoulders up toward the ears instead of driving them down and back, which loads the upper traps over the rear delts and lower traps.
Häufig gestellte Fragen
What muscles does the bar band skier work?
It primarily works the rear deltoids (posterior deltoid), with the infraspinatus, teres minor, and the lower and middle fibers of the trapezius assisting to pull the arms back and retract the shoulder blades.
How heavy should the resistance band be?
Pick a band that lets you complete full reps with a controlled pull and a clean squeeze at the back. The rear delts respond better to controlled tension and higher reps than to a band so heavy your form breaks down.
Is the bar band skier good for beginners?
Yes. The band setup is joint-friendly and easy to scale, making it a good way for beginners to learn rear-delt and upper-back engagement before loading heavier shoulder work.
How many sets and reps should I do?
The rear delts are a small muscle group, so 3 to 4 sets of 12 to 20 reps with a controlled tempo works well. Focus on feeling the pull in the back of your shoulders rather than chasing heavy resistance.
Where should I feel the bar band skier?
You should feel it across the backs of your shoulders and between your shoulder blades. If you mostly feel it in your lower back or biceps, reduce the swing and soften your elbows to keep tension on the rear delts.
