Band Pull-Aparts

  • Postural Strength

    Shoulder Stability

    Warm-up/Prep

    Upper Back

  • Resistance Band (light to medium tension)

  • 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

  1. 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.

  2. Set Tension: Start with light tension on the band but avoid slack.

  3. Initiate Pull: With control, pull the band apart by squeezing the shoulder blades together and moving arms outward to form a “T” shape.

  4. End Position: Finish with arms fully extended to the sides, band stretched across the chest, and scapulae retracted.

  5. Return: Slowly bring the hands back to the start position under control.

  6. 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.

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