Shoulders
Band pull-apart with external rotation
A precise resistance band variation designed to stabilize the scapula and improve rotator cuff health.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.