The band pull-apart is a simple and effective exercise for improving shoulder health, posture and performance.
Unfortunately, it’s often done incorrectly.
Below I’ll show you the two most common ways the band pull-apart gets screwed up, how to fix it, and add them into your program.
?✅ Target your rear delts by initiating the movement with the shoulders protracted, or rolled forward.
?✅ Pull it apart keeping your chin tucked and head in a neutral position — allowing for full ROM.
?❌ Avoid initiating with the shoulder blades retracted, or pinched together, putting more of the emphasis on the mid-back.
?❌ Avoid cheating the reps by pulling your head/chest forward to shorten the ROM.
Two of my favorite ways to program these are at the end of an upper body workout:
10×10 with 20-30 seconds rest or max reps, rest 10 seconds after achieving failure and repeat until you hit 100 reps.
Have any questions about programming?
Shoot me an email at firstname.lastname@example.org with “PROGRAM” in the subject line!