# Band Scapular Pull-Apart

URL: https://heatsy.app/ex/band-scapular-pull-apart

Also known as: Resistance Band Scapular Pull-Apart, Band Pull-Apart, Band Pull Apart, Banded 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](https://heatsy.app/ex/face-pull)
- [Banded Scapular Retraction](https://heatsy.app/ex/banded-scapular-retraction)