Band Pull Apart

A high-volume rear delt and scapular retractor exercise performed by pulling a resistance band apart at shoulder height.

How to do it

1. Stand holding a light resistance band with both hands, arms extended straight in front at shoulder height.
2. Hands start shoulder-width apart, palms facing down.
3. Keeping arms straight, pull the band apart by driving the hands out to the sides.
4. Finish with the band touching your chest and the shoulder blades squeezed together.
5. Return slowly to the starting position and repeat.

Tips

• Lead the movement with the little fingers — this externally rotates the shoulders.
• Use a band light enough to do 15–30 clean reps; this is a high-rep prehab exercise.

Muscles

Primary: Rear deltoid

Secondary: Rhomboids, Traps