Wake up your mid-back and dial in your posture.
Drive the movement from your shoulder blades, not by bending your elbows.
Holding the band at arm's length and pulling it apart drives the shoulder blades together, working the mid-back muscles that hold your posture up, with the biceps assisting isometrically as the arms stay long. The tension peaks right at the moment of the squeeze, so the exercise loads the exact position most people can't hold, shoulders back and chest tall. It's low effort, high frequency medicine, the kind of movement that pays off done a little and often.
Essentially yes, this is the pull-apart pattern with the focus on the blade squeeze and a deliberate hold at the end. The pause is the point, own the squeezed position for a beat instead of bouncing in and out of it.
Daily is fine. It's light, joint-friendly work, so a set or two between desk sessions or before upper-body training adds up without any recovery cost.
You're bending your elbows and turning it into a row. Keep the arms long with just a soft bend and think about your shoulder blades pinching a pencil, if the elbows keep creeping, lighten the band.
