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Foundationbeginner
Band Pull-Apart
A simple, high-rep drill to strengthen the muscles between the shoulder blades and open a rounded upper back.
Silent demonstration
Example dosage
Library examples are not a personal prescription. Follow the dose and movement version agreed for your plan.
- Sets
- 2
- Reps
- 15–20
- Intensity
- light
- Rest
- 30 s
Bone load
Spine
Hip
Wrist
Equipment
bands
Written exercise guide
Band Pull-Apart
Set up
- Hold a band in front at shoulder height, arms straight.
Movement cues
- Pull the band apart by squeezing the shoulder blades
- Keep arms straight and ribs down
- Return with control
Avoid this
- Bending the elbows
- Shrugging up
Safety
Great daily posture drill; keep it light and controlled.
Progress or regress
Make it easier
No alternatives are listed here. Ask your clinician about adaptations.