The banded pull-apart is one of the best things you can do for your rear delts, upper back and shoulder health. It takes seconds to set up and pays off in posture and pressing strength.
How to Perform
- Hold a light band with both hands in front of you at shoulder height, arms straight.
- Keep your arms straight and pull the band apart by squeezing your shoulder blades together.
- Bring the band toward your chest until your arms are out to your sides.
- Control the band back to the start without letting it snap.
- Keep your shoulders down and your neck relaxed throughout.
Tips
- Squeeze the shoulder blades together at the end of each rep.
- Use a lighter band and higher reps; this is about quality, not load.
- Keep a soft, unlocked but straight arm the whole time.
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