Exercise · Form & cues
Banded Pull-Apart — form guide
Rear Delts · Mid Traps · Rhomboids. Equipment: Resistance Band. Difficulty: Beginner.
TEMPO
20–30 reps, slow tempo
Best 60-second shoulder warm-up ever. Do 30 reps before any pressing day.
Cues
- Band at shoulder height, arms extended
- Pull band apart, squeeze shoulder blades
- Slow controlled return
Common mistakes
- Going too heavy — speed kills technique
Injury notes
Daily. Mandatory for benchers and desk workers.
Progression
Band tension up when 30 reps feel like nothing.