The Band Pull Apart Means Business

I’m a big fan of band pull aparts. I’m an even bigger fan of programming band pull aparts for the business professionals that we regularly work with. Exercise variations that are both simple and effective get two thumbs up from this coach! Busy schedules are next to no match for one of the most basic, inexpensive pieces of equipment on the market: a resistance band. Whether working out from home, incorporating structured movement at the office, or training while travelling – you can literally bring a set of bands just about anywhere – and many of our clients do exactly that. Band pull aparts are simple enough for beginners to start with but those who are more advanced in their training find them challenging when appropriate set & repetition targets are assigned.

Band pull aparts primarily target the rear delts, rhomboids, and traps. We have observed that for many of our clients who lead a sedentary lifestyle, spending extended hours sitting at computer desks or using their phones, incorporating this exercise variation into their regular workout schedule is a game changer. Effective targeting and development of the rear deltoids, rhomboids, and traps often lead to reduced discomfort in the neck and upper back. Additionally, an increased strengthening of the rotator cuff, accompanied by improved posture, results in a decreased risk of shoulder injury.

HOW TO EXECUTE BAND PULL APARTS:

Executing a band pull apart with proper form is important for maximizing the exercise's benefits and minimizing the risk of injury. Here's how to do it correctly:

Starting Position: Stand with your feet approximately shoulder-width apart. Hold a resistance band in front of you at chest height, gripping it with both hands. Your hands should be slightly wider than shoulder-width apart, and the band should be taut but not stretched.

Hand Position: The most common grip for this exercise variation is palms facing down towards the ground.

Pull the Band Apart: Keeping your arms straight, pull the band outwards and back towards your chest. Imagine you are trying to stretch the band as wide as possible, using your upper back and shoulder muscles to do the work.

Squeeze Shoulder Blades: As you pull the band apart, consciously squeeze your shoulder blades together.

Controlled Movement: Move both arms simultaneously in a smooth, controlled motion. Avoid jerky or rapid movements that use excessive momentum.

Full Extension: Extend your arms out to the sides as far as you can, but without bending the elbows as this allows the triceps to help you “cheat” the repetition. Ensure that the movement is coming from your shoulders and upper back.

Pause and Return: Once your arms are fully extended to the sides, pause for a second to maximize the contraction in your shoulder blades, then control the band tension back until you’ve returned to the starting position.

TOP 3 WAYS TO INCORPORATE BAND PULL APARTS

There is not a one size fits all approach that dictates the most effective strategy to incorporate band pull aparts into your daily routine or workout regimen. However, here are the 3 most common ways we work this variation into the weeks of clients:

Warm Up: For many of our clients, band pull aparts find their way into a regular warm up routine to ensure that the target muscles that will be doing most of the work in a training session are primed and ready to perform. We might aim for 4-5 sets x 15-20 repetitions with light tension. The intensity level is usually low - moderate.

Movement Break: For clients that spend an excessive amount of time behind a computer screen, we often program band pull aparts 2-3 times through their day. Our aim each time is usually around 3-4 sets x 10-15 repetitions. The intensity level is usually very low – low.

Accessory Exercise: During structured training sessions, band pull aparts often make an appearance as an accessory exercise. They are usually programmed following or in a superset with an exercise variation that uses a form of resistance that is easier to measure. Aims vary but often fall within 3-5 sets x 15-20 repetitions. The intensity level is usually moderate – high.

Band pull aparts are a versatile and valuable addition to any fitness routine, easily fitting into busy schedules or enhancing workout sessions. They help strengthen shoulders, improve posture, and prevent injuries. This simple exercise variation can be adapted for warm-ups, daily movement breaks, or as part of a training session.

Committed to your success,

Coach Ben