Warm-Up
Band Pull-Aparts
A foundational postural exercise designed to prime the upper back and improve scapular stability for heavy lifting.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet shoulder-width apart and hold a light resistance band with an overhand grip at shoulder height.
Extend your arms fully in front of you while keeping a slight, soft bend in your elbows.
Pull the band apart by moving your arms out to your sides until the band touches your mid-chest.
Focus on squeezing your shoulder blades together as the band reaches its peak tension.
Maintain a braced core and avoid arching your lower back as your arms reach full extension.
Control the resistance as you slowly return your hands to the starting position to complete one repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears during the pull
- Using excessive momentum instead of controlled muscle contraction
- Arching the lower back to compensate for limited shoulder mobility
- Bending the elbows significantly to shorten the range of motion
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.