Band Pull-Apart

Setup

Stand with feet shoulder-width apart, holding a resistance band in front of you at chest height with both hands about shoulder-width apart. Keep your arms straight with a slight bend in the elbows and palms facing down.

How to do it

1. Pull the band apart by driving your hands outward until your arms form a T-shape with your body.
2. Squeeze your shoulder blades together as you reach the fully stretched position.
3. Keep your chest up and avoid shrugging your shoulders toward your ears.
4. Control the band as it returns to the starting position rather than letting it snap back.
5. Maintain constant tension in the band throughout the entire movement.

Watch out for

• ✗Using momentum or swinging the torso instead of isolating the shoulder muscles.
• ✗Letting the shoulders roll forward or elbows bend excessively during the pull.
• ✗Releasing tension at the start position by allowing the hands to come too close together.