Hold a resistance band with both hands and pull your arms outward, using scapular retraction to load the shoulder muscles.
How to do the Band Pullaparts#
- Stand tall with feet hip-width and grasp the band with both hands at shoulder height, arms extended in front of you.
- Keep a neutral spine and maintain straight (or very slightly bent) arms throughout the movement.
- Pull your hands apart until your arms reach your sides and you feel your shoulder blades squeeze together.
- Pause briefly at the end range with tension on the band.
- Slowly return the band to the starting position under control, keeping shoulder height steady.
Muscles worked#
- Primary: Rear delts (Posterior Deltoid), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Traps (Trapezius)
Common mistakes#
- Shrugging the shoulders up toward the ears.
- Bending the elbows excessively and turning the move into a row.
- Using fast, jerky motions instead of controlled reps.
- Rounding the upper back or jutting the chin forward.
