Band Pull-Apart
Standing (feet hip-width apart) · The backs of the shoulders and the muscles around the shoulder blades, pulling the band apart
A strength exercise with a resistance band: the backs of the shoulders and the muscles around the shoulder blades, pulling the band apart.
How longNew to it: one set of 8–12 with the lightest band, keeping good form. Used to it: 2–3 sets of 8–12, with a band that makes the last few feel fairly hard. Aim for 2–3 days a week, with at least a day between sessions for the same muscles.
Position and focus
Standing (feet hip-width apart) · The backs of the shoulders and the muscles around the shoulder blades, pulling the band apart
Starting position
Stand with your feet hip-width apart. Hold the band in both hands a little wider than your shoulders, palms down, with your arms reaching forwards just below shoulder height. Adjust your grip so the band is lightly taut.
Movement phases
1. Set up
Keep your shoulders away from your ears and your elbows soft, arms reaching forwards.
2. Pull apart
Breathing out, open your arms out to the sides until the band comes close to your chest. Draw both shoulder blades towards the spine.
3. Hold
Without shrugging or arching your lower back, hold the open position for 1 to 2 seconds.
4. Return
Breathing in, slowly bring your arms forwards again without letting the band pull them back.
What to check yourself
As you pull apart, are the shoulders shrugging? Is the lower back arching and the chest pushing forwards? Are the wrists bending? On the return, is the band pulling the arms back too fast?
Coaching points for trainers
The back of the shoulder (rear deltoid) lights up as the deltoids in the 3D. The muscles that draw the shoulder blades together (rhomboids and middle trapezius) are not among the 3D colour groups. If the shoulders shrug, hold the band wider to reduce the tension or use a lighter band.
Caution
Before use, check the band for nicks, tears or stickiness. Hold or loop it securely on your hands or feet so it cannot slip off, do not pull it towards your face, and do not suddenly let go while it is stretched (it can snap back). Stop if you feel pain, numbness or dizziness. If you are receiving treatment, recovering from surgery or pregnant, check with your healthcare professional. If you are allergic to latex, choose a latex-free band.
These English notes describe a prototype model. The stretch, foam roller and resistance band lessons are being produced under the supervision of CoconeRu. Move, reviewed in stages. They are not medical advice or an individual exercise prescription.
References
Each note describes what the whole source covers.
NHS — Strength exercises ↗
Strength exercises to do at home (sit-to-stand, wall press-ups and others) and the guide of at least two days a week.
Garber CE et al. ACSM Position Stand: Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. Med Sci Sports Exerc. 2011 ↗
Guidance for healthy adults on resistance exercise: how often, how many repetitions and sets, and rest between sessions.
This lesson was put together for this site from the methods for the same area in the sources above. It has not yet been reviewed by an expert.
About this page
It shows a typical way to do the movement. The 3D is a schematic model; it does not decide whether a lesson suits you, prescribe exercise or diagnose anything. Stop if you feel pain or discomfort.
Sources, supervision and revisions