Band Pull Aparts
Face pulls shoulders are great for maintaining shoulder health and improving your posture. I've written before about how I used to have shoulder issues, but doing face pulls and band pull-aparts, my shoulders haven't ever felt better.
How to fit band pull aparts into your routine
The muscles used when doing band pull apart
How to do Band Pull Aparts
Common Mistakes
Round the lower back and bending the elbows: These just limit the range of motion you'll get from the exercise.
Retracting the shoulders: Start the movement with your shoulders rolled forward, and don't initiate the movement by pulling your shoulder blades back. Keep them pushed forward. Starting the movement with your shoulders retracted just means your middle back will take on more of the work instead of your rear delts.
How to fit band pull aparts into your routine
- Incorporate them into your warm up. I use them to warm up every time that I'm doing any pressing.
- Do them between sets.
- Add them at the end of your workout.
- Do them around the house, or at work. It doesn't take long, and your shoulders will thank you.
The muscles used when doing band pull apart
- Posterior Deltoids,
- Rhomboids
- Middle traps
How to do Band Pull Aparts
- Stand with both hands on the band.
- Contract your abs to prevent back extension as it brings your ribs closer to your pelvis.
- Arms, elbows, and wrists are straight and fully extended straight out in front of you. Hand the band with your palms facing down.
- Protract your shoulder blades so they are reaching forward with your arms.
- With your arms parallel to the floor, slowly pull the band apart by extending your arms to either side of your body.
- When the band hits your chest, hold for 1-2 seconds, and return to the start position.
Common Mistakes
Round the lower back and bending the elbows: These just limit the range of motion you'll get from the exercise.
Retracting the shoulders: Start the movement with your shoulders rolled forward, and don't initiate the movement by pulling your shoulder blades back. Keep them pushed forward. Starting the movement with your shoulders retracted just means your middle back will take on more of the work instead of your rear delts.