Band Pull-Apart

Execution

1. Bring your straight arms out in front at chest height with a little tension already in the band.
2. Set the shoulders down away from the ears and brace the belly so you cannot lean back.
3. Exhale and pull the band apart until it touches your chest, with the arms still straight.
4. Hold one beat with the shoulder blades squeezed together and no shrugging.
5. Inhale and let the band come back over 3 seconds, keeping tension instead of letting it snap.

Quick cues

• Band touches your chest every rep.
• Arms stay straight throughout.
• Shoulders down, no shrugging.
• Come back slow, keep tension.
• Open the chest, pinch the blades.

Common faults

• Fault: Bending the elbows to get the band further apart

  Fix: Keep the arms straight and switch to a thinner band if they still bend.

• Fault: Leaning back and flaring the ribs

  Fix: Squeeze your belly, draw the ribcage down and do a few sets standing against a wall.

• Fault: Shrugging both shoulders up to the ears on the pull

  Fix: Set the shoulders down before you pull and go thinner until they stay put.

• Fault: Letting the band snap back after each rep

  Fix: Count to three on the way back, because that is what makes the rear shoulder work.