How to do Band Pullaparts

Band pullaparts are a fantastic exercise for nearly everybody to do, and it is well worth the time to learn how to do band pullaparts. They work your posterior upper body, something we need to be cognizant of in a very forward facing society. We look at our phones, we type on the computer, leaning in and stretching our neck.

The truth is, we need to do this anyway. It’s not just modern times. It’s because our eyes face forward. If not for a smart phone, it would be a book, a newspaper, a magazine.

It’s also very important to make sure your back is strong if your front is strong. Do you bench press? Do you do pushups? You need pullaparts then, to maintain shoulder health.

It’s simply a good habit to get in to work the muscles behind you, no matter your profession or physical demands during the day.

Band pullaparts are one way to do that. They work your rear delts, traps, and rhomboids, among other supporting musculature.

stand tall
extend your arms in front of you, gripping a light band
keep elbows straight but not locked as you press your arms straight around your side
I prefer palms down but you can experiment with different hand positions
squeeze your shoulders behind you as you make a big wide sweep with your arms
press until the band touches your chest
control the return to your start position and repeat

Execution and Incorporation of Pullaparts

Pullaparts are great as a warm up, finisher, or even between exercises. I sometimes do pull-ups between sets of bench press as a reminder to scapular control. You can do sets of 10-15, or do a larger set. Use a fairly light band, as this isn’t an exercise you’ll aggressively progress. It’s a reminder and reinforcement of shoulder health. Let me know if you have questions about your pullaparts!

Need another arm tutorial? Check out how to work your triceps here.