# Underhand Band Pull-Apart

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

Also known as: Underhand Resistance Band Pull-Apart, Reverse Grip Band Pull-Apart, Supinated Band Pull-Apart, Underhand Band Pull Apart

Body region: Shoulders, Back

## Muscles

- Main: Trapezius, Rhomboids
- Helps: Deltoid, Infraspinatus, Teres Minor
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Resistance Band

## Technique

1. Stand tall holding a band in front of your chest with an underhand grip, hands a little closer than shoulder width.
2. Keep your arms straight and level with your shoulders.
3. Pull the band apart by moving the hands out to the sides until the band touches your chest.
4. Squeeze the shoulder blades together, then return slowly to the start.

### Cues

- Rotate the palms up so the band spreads from the shoulder blades.
- Keep the ribs down and the neck relaxed.
- Use a band light enough to finish all reps without shrugging.

### Common mistakes

- Shrugging the shoulders.
- Bending the elbows and rowing the band.
- Arching the lower back as the band opens.
- Letting the band snap back.

## Alternatives

- [Band Scapular Pull-Apart](https://heatsy.app/ex/band-scapular-pull-apart)
- [Band Reverse Fly](https://heatsy.app/ex/band-reverse-fly)
- [Band Face Pull](https://heatsy.app/ex/band-face-pull)