Banded Pull-Apart

shoulder mobility exercises Mid/lower trapezius, rhomboids, external rotators

Scapular retractor and external rotator activation. Great pre-press warm-up.

Execution

1. Hold a band with arms straight in front
2. Pull the band apart by moving the arms to the sides
3. Squeeze the shoulder blades together at the end
4. Control the return
5. 3-4 sets x 15-20 reps

Cues

• Arms stay straight
• Scapulae squeeze at end range
• Smooth tempo

Common Errors

• Bending the elbows
• Shrugging
• Using momentum

Progressions

• Light band -> Medium -> Heavy -> Pause -> Overhead pull-apart

Related Patterns

• rounded shoulders
• rotator cuff weakness