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Mobility
Band Pull-Apart
Scapular retraction and rear deltoid activation. Essential for shoulder health before any pressing or pulling.
Beginner
The movement
Repeats: returns to Start between phases.
About This Exercise
Scapular retraction and rear deltoid activation. Essential for shoulder health before any pressing or pulling.
1Setup
Hold a light resistance band at shoulder width, arms extended in front at chest height.
2Execution
Pull the band apart by squeezing your shoulder blades together. Arms stay straight throughout. Pause briefly when the band touches your chest. Return slowly to start.
Pro Tips
- Initiate the movement from your shoulder blades, not your arms
- Keep a slight bend in your elbows — do not lock out
- Pause for 1 second at peak contraction
- Use a light band — this is activation, not strength work
Safety Notes
- !Do not shrug your shoulders up — keep them packed down
Train This Exercise
Quick workout with this exercise
How to programme it
| Sets | 2 |
|---|---|
| Default reps | 15 |
| Rep range | 12–20 |
| Rest | 30 sec |
| Movement pattern | Horizontal Pull |
| Movement type | Isolation |