Band Pull-Aparts
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Postural Strength
Shoulder Stability
Warm-up/Prep
Upper Back
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Resistance Band (light to medium tension)
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All Levels
Overview
Band Pull-Aparts are a foundational upper back and shoulder mobility movement, often used to improve posture, shoulder mechanics, and rotator cuff endurance. Simple and highly effective, this movement is ideal as a warm-up, accessory exercise, or postural corrector.
Muscles Worked
PRIMARY:
Posterior deltoids
Middle and lower trapezius
Rhomboids
SECONDARY:
Rotator cuff
Erector spinae
Core (stabilizer)
STEP-BY-STEP INSTRUCTIONS
Stand tall with feet hip-width apart. Hold a resistance band in both hands with arms extended straight in front of you at chest height, palms down.
Set Tension: Start with light tension on the band but avoid slack.
Initiate Pull: With control, pull the band apart by squeezing the shoulder blades together and moving arms outward to form a “T” shape.
End Position: Finish with arms fully extended to the sides, band stretched across the chest, and scapulae retracted.
Return: Slowly bring the hands back to the start position under control.
Repeat for desired reps or time.
Benefits
Enhances posture and scapular control
Strengthens posterior shoulder and upper back
Improves shoulder joint mechanics and mobility
Prepares shoulders for pressing and pulling work
Great for rehab, warm-ups, or posture breaks
COACHING CUES
Crack a walnut between your shoulder blades
Keep shoulders down and away from your ears
Stay tall and don’t arch your low back
Control both the pull and the return
Notes
Band Pull-Aparts are an essential tool in any upper body program, especially for improving postural strength, scapular mechanics, and shoulder resilience. This low-impact movement reinforces quality movement patterns while building endurance in the upper back.