The band pull-apart strengthens the upper back,
which can alleviate shoulder pain and reduce the chance
of injury. Make it a staple in your workouts and make
pain-free gains forever.
HOW TO DO IT THE BAND PULL-APART
1 GRASP AN ELASTIC EXERCISE BAND
with a shoulder-width grip. Hold it out in front of you at arm’s length.
"You can pull the band in multiple directions and at different
angles for variety"
2 SQUEEZE YOUR SHOULDER BLADES
together and pull the band apart so it stretches and your arms are at 90 degrees to your sides. Return your arms in front of you and allow your shoulder blades to spread a bit.
Don’t lean back as you pull—stay upright with your core tight.
Don’t shrug your shoulders, and control the negative portion of each rep.
TIP
Perform sets of 15 pull-aparts in between sets of all your pressing exercises. Your upper back will thicken, and you’ll be more stable on your presses.
