Strength · Resistance band · Beginner · ~3 min
Band pull-apart
Rear shoulder and upper-back activation. A good warm-up before overhead hitting.
▶ How To Do Banded Pull-Aparts — Tangelo - Seattle Chiropractor + Rehab (YouTube)
More videos: Band Pull Aparts (Without Neck or Shoulder Pain) (Sports Rehab Expert) · The Band Pull-Apart for a Stronger Back (Men's Health)
Prescription3 × 15 reps · rest 30 s
EquipmentLong resistance band
ImpactLow
FormatSolo
Starting position
Stand tall holding a light band at chest height with straight arms, hands shoulder width.
How to do it
- Pull the band apart by moving hands out to the sides.
- Squeeze shoulder blades together.
- Return slowly.
Technique cues
- Shoulders down
- Arms nearly straight
Common mistakes
- Shrugging
- Arching the lower back
- Band too heavy
Easier
Hands wider apart on the band.
Harder
Diagonal pull-aparts or a 2-second hold.
Safety
- Inspect the band before every use and replace it if you see nicks, tears, thinning, stickiness or brittle patches. Never anchor to furniture, handles or anything that can move. Keep the band away from your face and do not stretch it beyond the manufacturer's limit.
- Stop if you feel sharp pain, dizziness, chest pain or unusual breathlessness.