Band Pull Apart

Also called band pull-apart.

Works

Shoulders, plus upper back and traps

Equipment

Band

Level

Beginner

Type

Isolation

How to do it

Setup. Begin with your arms extended straight out in front of you, holding the band with both hands.

1. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
2. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
3. Pause as you complete the movement, returning to the starting position under control.

Cues

• Arms straight at shoulder height.
• Pull to the chest, squeeze the blades.
• Control the return.

Common mistakes

• Shrugging.
• Bending the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.