How to Do Band Pull-Aparts with External Rotation
Master the band pull-apart with external rotation to improve shoulder stability, restore posture, and strengthen the rotator cuff with our expert guide.
How to Perform
- Stand upright with your feet shoulder-width apart and hold a light resistance band with an underhand grip, palms facing upward.
- Position your hands about shoulder-width apart and tuck your elbows firmly against your ribcage with your forearms parallel to the floor.
- Inhale to set your posture, then exhale as you simultaneously pull your hands apart while keeping your elbows pinned to your sides.
- Squeeze your shoulder blades together at the end of the movement, ensuring the tension comes from rotating the upper arm bone outward.
- Hold the peak contraction for one second before slowly returning your hands to the starting position under control.
- Maintain a neutral spine and avoid arching your lower back throughout the entire set.
Common Mistakes
- Flaring the elbows away from the torso during the pull
- Shrugging the shoulders toward the ears
- Arching the lower back to create artificial range of motion
- Using a band that is too heavy to maintain proper form
Muscles Worked
Primary movers
- Shoulders
Stabilizers
- Upper Back
- Rear Deltoids
- Rhomboids
- Rotator Cuff
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Shoulders · Shoulders