Band pull-aparts is a great exercise for strengthening your shoulders and upper back.
The band pull-apart is one of the safest workouts you can do for working your shoulders and upper back because it uses a resistance band rather than a dumbbell or kettlebell, which reduces the impact on your joints.
So, whether you are 20 or 60, you will want to make certain the band pull-apart is a regular part of your upper-body workout routine.
How to Do the Band Pull-Apart
All you will need to do this type of exercise a long-looped resistance band but pick the resistance wisely.
“If there is too much tension in the band, chances are you will not be able to execute the exercise with proper form and in full range of motion,” said Jessica Mazzucco, CPT, founder and top trainer of The Glute Recruit in Scarsdale, NY.
Have a goal of performing 2 to 3 sets of 8 to 20 reps at minimum two non-consecutive days each week, Mazzucco suggests. Or try it as part of your core and upper-body warm-up before a full-body strength training exercise to help activate your core, prepare your shoulders and maintain a strong posture.
1. Stand with your feet hip-width apart from each other and your knees soft and not locked.
2. Grip a resistance band with one hand close each end, keeping the grip shoulder-width apart.
3. Reaching your arms straight in front of you with your palms facing up, while pulling your shoulders back and downward to activate your rotator cuff and back muscles.
4. While keeping the shoulder blade retraction, pull apart the band as the same force and speed with both arms at the same time.
5. Pull as wide as you can while maintaining your posture. Hold this extended position for one breath, then release the movement slowly back to the starting position.
6. Repeat for preferred reps and sets.
3 Tips for Better, Safer Band Pull-Aparts
1. Brace Your Core
Form check: Before doing any band pull-aparts, breath out and pull your navel in and upward to brace your core, keep your rib cage from flaring open and maintain momentum out of the movement.
2. Don’t Snap Back
“Movement in both directions does matter,” Ditto says. ” The back muscles contract when you pull the band laterally. The ‘release,’ or eccentric contraction, on the way in also helps engage the muscles. Both parts are equally as vital to overall alignment and to help build strength.”
3. Make Your Breath Work
To increase the deep core contraction, consider your breathing pattern as you do each rep. Forcefully exhale as you pull the band apart.
Author: Steven Sinclaire