Band pull apart

Band Pull Aparts is a simple but very effective exercise for strengthening the upper back , the shoulder blade muscles (rhombus and trapezius), and the back of the shoulders . This exercise can contribute to better posture, strengthen the balance between the muscles in the front and back of the upper body, and reduce tension in the neck and shoulders.

Correct Execution and Technique

How to perform Band Pull Aparts:

  1. Starting position: Stand with your feet hip-width apart and hold a resistance band in front of you with both hands, palms facing down.
  2. Movement: Pull the band apart by bringing your hands straight out to your sides and bringing your shoulder blades together. Keep your elbows straight throughout the movement.
  3. Top position: When the band almost touches your chest, hold briefly and squeeze your shoulder blades together.
  4. Lowering phase: Slowly release the tension and return the hands to the starting position.
  5. Breathing technique: Exhale as you pull the band apart, and inhale as you bring your hands back.

Common Errors

Here are some common mistakes to avoid when performing Band Pull Aparts:

  • Rounded back: Avoid rounding the back. Keep a neutral spine and core engaged throughout the movement.
  • Bent elbows: If you bend your elbows, the load on your upper back is reduced. Keep your elbows straight for the best possible effect.
  • For quick execution: Perform the movement slowly and controlled to get the most possible activation of the muscles.

Modifications and Variants

Adapt Band Pull Aparts to your level and needs:

  • For beginners: Use a lighter resistance band to focus on proper technique and control.
  • Overhand variation: Hold the band with your palms up to slightly activate other muscle groups in the upper back and shoulders.
  • Alternate Pull Apart: Pull one arm at a time for a more isolated shoulder and upper back workout.

Repetitions and Sets

To improve posture and strength, 3 sets of 12-15 repetitions are recommended. Adjust the resistance of the band according to your training level.

Breathing technique

Correct breathing technique is important for control. Exhale as you pull the band apart, and inhale as you bring your hands back to the starting position. This provides better stability and focus during the exercise.

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