Spread it wide and torch the rear delts.
Lead with the backs of your hands and keep elbows soft. Squeeze the rear delts, don't yank.
Spreading a band apart at chest height sends the work straight to the rear delts, which drag the arms wide, with the mid-back finishing the rep as the shoulder blades pull together. The band's tension peaks exactly at end range, which is where the rear delts are hardest to load with free weights. For muscles that spend all day being stretched forward over desks and phones, this is the cheapest, most direct antidote.
The machine lets you load heavy through a fixed arc, the band peaks resistance at the squeeze and travels anywhere. Use the machine for progressive overload and the band for volume, posture work, and warmups.
Your elbows are bending, which recruits the arms to do the spreading. Keep a fixed soft bend and lead the movement with the backs of your hands travelling wide.
High-rep sets most days are fine for most people, the load is light and the rear delts and mid-back tolerate frequency well. Stop short of failure and treat it as posture maintenance.
