Band Pull-Aparts | Gymacetamol

Muscles Worked

Primary

Back

Secondary

Shoulders

Quick Cues

1

Pull band apart at chest height

2

Squeeze shoulder blades

3

Control the return

4

Keep arms straight

Equipment Needed

Resistance Band

Hold a resistance band in front of you at shoulder height with both hands, arms extended.
Grip the band with hands about shoulder-width apart (adjust for resistance).
Keeping your arms straight, pull the band apart by squeezing your shoulder blades together.
Bring the band all the way to your chest.
Slowly return to the starting position with control.
Keep your shoulders down and away from your ears throughout.
Repeat for the desired number of repetitions.

Common Mistakes

Not pulling the band apart far enough

Letting the band snap back uncontrolled

Shrugging the shoulders up while pulling

Pro Tips

Place a resistance band above your knees and take wide lateral steps

Keep your hips low and feet pointed forward

Maintain tension in the band throughout all steps

Your Progress

Variations

Banded Glute Activation

Clamshell

Machine Hip Abduction