Band Pull Apart

Don't let the simplicity fool you. When performed with precision, the Band Pull Apart is one of the most effective ways to engage the rear delts, rhomboids, and traps. It’s the perfect antidote to "computer posture" and a foundational move for building a wide, stable upper back. THE GOAL: Maximum scapular retraction and rear delt tension through a full range of motion. HOW TO DO IT: The Grip: Stand tall with feet hip-width apart. Hold a light resistance band in front of you at shoulder height with an overhand grip, hands about shoulder-width apart. The Tension: Start with a small amount of tension on the band. Keep your arms straight but with "soft" elbows (don't lock them out). The Pull: Keeping your arms level with your shoulders, pull your hands apart until the band touches your chest. The Finish: Focus on pulling your shoulder blades together as if you’re trying to crush a walnut between them. Slowly return to the starting position under control. COACH’S KEYS: Don't Shrug: Keep your traps "quiet." Pull your shoulders down and away from your ears throughout the entire set. Ribs Down: It’s tempting to arch your lower back to get more range. Keep your core braced and ribs tucked to ensure the movement comes from your upper back. Constant Tension: Do not let the band go slack at the start of the rep. Keep the muscles under fire from start to finish. 🚀 READY TO LEVEL UP? Stop following generic templates. Get a strategy that adapts to your progress and fixes your weak points. 🔗 joinwolflock.com/trial - START YOUR $1 14-DAY TRIAL Includes: Unlimited Access, Personalized Plans, and Elite Support. 📞 Alpha Path Call: Ready for the full 1:1 experience? Schedule your consult at the end of your trial to see if you're a fit for full Elite Coaching. #EliteCoaching #ShoulderHealth #BandWork #PosteriorChain #AlphaPath #PostureFix #FitnessTips