Band Pull-Apart

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