Band Pull Aparts
This exercise is deceptively simple. It can be a very challenging exercise that tests the muscles in your upper back and the stabilizer muscles in your shoulder joints. Building these areas will improve your posture, and can also increase your bench press, squat, and deadlift as the muscles that are involved act as supportive upper body girdle.
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
There are three ways you could work this exercise into your workout routines.
1. Use it as part of your warmup to prime the upper body for a larger workout. 10 to 25 reps either straight set or broken up to 5×5.
2. Use it as an “active recovery” between other exercises. 10 – 15 reps in a single set with a light band.
3. This is a fantastic upper-back finisher movement after a large volume back workout to top off the muscular “pump”. Complete 30 to 50 reps of the band pull apart in fast succession.