A band pull apart is an upper body mobility exercise that uses just one piece of kit, a resistance band. It targets the upper back muscles, such as the traps, rear delts and rhomboids. This movement also improves rotator cuff strength and stability, which is essential for compound movements such as the bench press. This exercise also helps to increase mobility in the pectoralis (chest) muscles with the focus on eccentrically contracting this area in order to engage the back muscles.

How Far Apart Should Your Hands Be in Pull Aparts?

In the starting position, stand with your feet hips width apart. Hold the band in front of your chest with your hands slightly wider than shoulder width apart. Keep your arms extended with a small bend in your elbows.

How Far Apart Should You Pull in Band Pull Aparts?

When performing this exercise, you should pull the band until it touches your chest and your arms are in-line with your body. This ensures that you’re working with enough range of motion to target and work the correct muscles. Any less and you won’t engage your muscles enough. If your arms go behind your body, you risk rounding your shoulders to over-compensate which over time can result in an injury.

What Grip Should You Use for Band Pull Aparts?

For a band pull apart, use a traditional overhand grip with your elbows pointing outwards. It’s common to use a hammer grip with your thumb outside the palm of your hand, however you can also use a hook grip (thumb under your fingers) if you are trying to improve your hook grip technique.

How Do You Prevent Flaring Your Ribs / Hyperextending

Two common mistakes when performing Workout Bands pull aparts are ribs flaring and your back hyperextending. These mistakes often occur when the resistance is too heavy or when someone is not focusing on their technique. To combat this you can -

• Use a lighter resistance band to utilise the appropriate muscles and stop overcompensation of other muscles.

• Brace your core to prevent flaring and hyperextension. These muscles act as a natural stabiliser and stop your mid-section from moving during the exercise.

What Speed Should You Perform Resistance Band Pull Aparts?

Another mistake people make when performing a band pull apart is using momentum to move the resistance band. This happens as a result of pulling the band too quickly, which means your muscles won’t be engaged effectively. It’s important to control the movement and focus on the time your muscles are under tension, the slower you move, the harder, and more rewarding, the exercise is. Try using a 3-4 second tempo when pulling the band apart to make sure that your muscles are engaging correctly.

What Strength Gym Band Should You Use for Pull Aparts?

If you’re performing a pull apart as a warm up, use a thinner band with less resistance because the aim is simply to warm up the muscles. If you use a heavy resistance this can pre-fatigue the muscles and you won’t be able to perform your working sets as effectively.

As an accessory exercise, you should use a resistance band that is challenging, but still allows you to perform the exercise accurately. If the band is too light, you won’t reap the benefits and build the desired strength. On the other hand, if the resistance is too strong, you won’t be able to execute the movement properly, this means you won’t engage your muscles correctly.

What Type of Resistance Band Should You Use for Pull Aparts?

You should use a long Resistance Band when performing a band pull apart. This exercise requires a lot of stretch. With a Mini Resistance Bands or Glute Bands, it won’t have enough stretch to pull the band and gain the benefits you are looking for.

What is Ideal Exercise Band Pull Aparts Reps/Sets?

If you’re using them as a warm up, perform 2-3 sets between 12-20 reps. There is no need to focus on progressing as it’s purely there to get the muscles and tendons prepared for exercise.

If your band pull aparts are an accessory movement and your goal is muscle growth, perform 2-4 sets of 8-15 reps. Choose a challenging resistance where you can still maintain good technique within this repetition range. Once you can do more than 15 repetitions, increase the strength of the resistance band.

Banded pull aparts are a great upper body exercise because they work several different muscle groups at once. What makes them even more appealing is the number of benefits you gain with such a small piece of equipment. You can perform band pull aparts at home or when you’re travelling to build posterior chain strength even without a gym.

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Tags: Equipment > Resistance Bands ; Exercise Type > Conditioning