Strength

Band Pull-Apart

by Jace

Trains the pulling side of the upper back, which does far less work than the pushing side in a normal day.

How to do it

  1. Hold a light band at shoulder height with straight arms.
  2. Pull it apart until it reaches the chest, leading with the hands.
  3. Let the shoulder blades slide together, then return slowly.
  4. Keep the shoulders down and away from the ears — pick a band light enough that the last rep looks like the first.
Band Face PullShoulders · Beginner · 3 × 15Band RowMiddle back · Beginner · 3 × 15Barbell Bent-Over RowMiddle back · Intermediate · 3 × 8Cable Face PullShoulders · Beginner · 3 × 15Chest-Supported Machine RowMiddle back · Beginner · 3 × 12Dumbbell Bent-Over RowMiddle back · Intermediate · 3 × 10

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Band Pull-Apart — how to do it, muscles worked · Sport AI