The Band Pull Down and Apart was born out of pure necessity with some of our elite level powerlifting athletes who chronically shrug all upper back exercises which negates the targeted upper back training effect we are looking to achieve. The band pull-apart is a great exercise for any one looking to restore structural balance and build some impressive rear delts. Here's how. Pull your arms out to your sides, then reverse the movement. Typically band pull aparts are done for a few sets of 10-20 reps with one grip. by Paul Carter | 10/03/16. Try to get all of them unbroken, but if you need to pause and take a few breaths, that's fine. Since the shoulder is a ball and socket joint, it’s helpful to work on this movement in three different hand/shoulder positions to train this motion with different degrees of rotation in the shoulder joint. Grasp a resistance band with both hands and hold it in front of you at shoulder level. Stand tall with your feet shoulder-width apart. Tags: Tips; 100 Reps, Unbroken If You Can. Tip: Do 100 Band Pull-Aparts Use this cheap little tool to build big healthy shoulders. Because the rear delt is a relatively small muscle it can often be overpowered by other muscles of … The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. Here is an old article on the basics of the band pull-apart. The band creates dynamic tension, allowing you to really focus on contracting these muscles, making it a great activation drill prior to upper-body lifting. Add this somewhere near the end of your delt workout and aim for 100 reps. For example, Band pull-aparts are a great warm up exercise performed for anywhere between 15-25 reps. Or paired in a superset when performing a strength pressing movement.