Band Pull-Apart
Targeted Muscle Groups
Primary Muscles:
- Rear Deltoids:
Secondary Muscles:
- Rhomboids:
- Trapezius:
- Rotator Cuff Muscles:
- Teres Major and Minor:
Equipment Needed
- Resistance Band:
- Space:
How to Perform the Band Pull-Apart: Step-by-Step Guide
1. Setup:
2. Starting Position:
3. Pulling Phase:
4. Holding Phase:
5. Returning Phase:
6. Repetition:
Recommended Reps and Sets
- For Muscle Activation (Warm-Up):
- For Strength and Endurance:
Pro Tips for Success
- Control the Movement:
- Engage Your Core:
- Avoid Overstretching:
- Consistent Tension:
Common Mistakes to Avoid
- Shrugging Shoulders:
- Bending the Elbows Too Much:
- Using Too Much Resistance:
- Inconsistent Form: