Banded Pull-Apart

Banded pull-aparts are a simple yet effective exercise that strengthens the upper back, shoulders, and trapezius. The exercise is especially useful for improving your posture and shoulder stability, which can prevent injuries, particularly for those who work at a computer or have poor posture. It is an excellent warm-up exercise or a supplement to your back training.

Proper form and technique

How to perform banded pull-aparts correctly:

  1. Hold the resistance band in front of you at shoulder height with your palms facing down and a shoulder-width grip.
  2. Keep your elbows slightly bent and slowly pull the band apart until it nearly touches your chest.
  3. Focus on squeezing your shoulder blades together during the movement.
  4. Slowly lower the band back to the starting position with control.
  5. Repeat for the desired number of repetitions.

Common mistakes

Avoid these mistakes to get the most out of your banded pull-aparts:

  • Too much bending in the elbows: Keep only a slight bend to activate the correct muscles in the upper back and shoulders.
  • Pushing the head forward: Keep your head in a neutral position to avoid unnecessary neck strain.
  • Relaxing the core: Engage your core to avoid arching your back during the pull.

Modifications and variations

Here are some variations of banded pull-aparts to adjust the difficulty level:

  • Easier version: Use a lighter resistance band or place your hands closer together for less resistance.
  • Harder version: Use a thicker band or hold your hands further apart to increase resistance.
  • Overhand or underhand grip: Switch between overhand and underhand grips to target different parts of the shoulders and upper back.

Number of repetitions and sets

To strengthen your back and improve your posture, start with 3 sets of 12-15 repetitions. Gradually increase resistance or the number of repetitions as you get stronger.

Breathing tips

Inhale as you return the band to the starting position, and exhale as you pull it apart. This will help you keep your back stable and improve the effectiveness of the exercise.

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