bands·accessory
Band Pull-Apart
rear-deltsupper-backshoulders
How to
The technique.
- 01
Stand tall, holding a resistance band with both hands, palms facing down, arms extended in front.
- 02
Keep your arms straight with a slight bend in your elbows, and engage your core.
- 03
Pull the band apart by squeezing your shoulder blades together, bringing your hands out to the sides.
- 04
Focus on feeling the contraction in your upper back and rear deltoids.
- 05
Slowly return your hands to the starting position with control, resisting the band's pull.
Common mistakes
What goes wrong.
- ×Shrugging shoulders up to your ears, engaging traps instead of rear delts.
- ×Bending elbows excessively, turning it into a bicep exercise.
- ×Using too strong a band, leading to jerky movements and momentum.
- ×Rounding the back or leaning forward, compromising posture.
- ×Rushing the eccentric phase, losing tension and control.
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