Band Scapular Pull-Apart

Body region

• Back
• Shoulders

Muscles

Main

• Deltoid
• Trapezius
• Rhomboids

Helps

• Infraspinatus
• Teres Minor

Holds

• Erector Spinae
• Rectus Abdominis

Equipment

• Resistance Band

Technique

1. Hold a resistance band in front of your chest with straight arms, hands shoulder-width apart.
2. Stand tall with ribs down and the shoulders relaxed.
3. Pull the band apart by moving your hands out to the sides, squeezing the shoulder blades together.
4. Return slowly to the start and keep tension on the band.

Cues

• Squeeze the shoulder blades first.
• Keep the arms straight and the elbows level.
• Use a light band and slow tempo.

Common mistakes

• Shrugging the shoulders.
• Arching the lower back.
• Letting the band snap back.

Alternatives

• Face Pull
• Banded Scapular Retraction