Band Pull Apart Rehab
The Band Pull Apart Rehab primarily works the Posterior Deltoid, Rhomboids, Trapezius (Middle), with secondary activation of the Infraspinatus and stabilizer support from the Rectus Abdominis. It is a band isolation exercise at beginner difficulty.
Hold a band in front of you and pull it apart, keeping arms straight for shoulder health.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Posterior Deltoid, Rhomboids, Trapezius (Middle) |
| Secondary | Infraspinatus |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
Instructions
- Preparation: Secure resistance band at appropriate anchor point. Grasp band with firm grip. Execution: Pull weight toward torso, squeezing shoulder blades together. Return to starting position under control. Repeat. Comments: Maintain control throughout movement to fully engage the Trapezius (Middle), Rhomboids, Posterior Deltoid.
Alternative Exercises
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