Banded Pull-Apart

Scapular retractor and external rotator activation. Great pre-press warm-up.

shoulder mobility exercises Mid/lower trapezius, rhomboids, external rotators

Execution

1Hold a band with arms straight in front
2Pull the band apart by moving the arms to the sides
3Squeeze the shoulder blades together at the end
4Control the return
53-4 sets x 15-20 reps

Cues

Arms stay straight
Scapulae squeeze at end range
Smooth tempo

Common Errors

Bending the elbows
Shrugging
Using momentum

Progressions

1Light band -> Medium -> Heavy -> Pause -> Overhead pull-apart

Related Patterns

This is a static preview.

Open in Interactive Toolkit →