Band Pull Apart

How to perform

1. 01Begin with your arms extended straight out in front of you, holding the band with both hands.
2. 02Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3. 03Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
4. 04Pause as you complete the movement, returning to the starting position under control.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.