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Resistance band pull-aparts might not be on your workout list. However, you could consider or be convinced to add the exercise to your routine after knowing about its benefits.
Let’s begin by understanding what the exercise is.
What are resistance band pull-aparts?
Band pull-aparts are a type of exercise that involves using a resistance band to target the muscles of the upper back and shoulders. They're typically used as a warm-up exercise or accessory exercise to improve posture and upper body strength.
The exercise can be performed with different variations, like changing the distance between the hands or using a thicker or thinner resistance band to adjust the intensity. This exercise is effective for strengthening the muscles of the upper back and shoulders, improving posture and preventing shoulder injuries.
How to do band pull-aparts?
To do band pull-aparts, you need a resistance band or exercise band. Start by holding the band in front of you, with the palms facing down and arms straight.
Pull the band apart by spreading your arms out to your sides till the hands are in line with the shoulders. Pause briefly, and slowly bring your hands back together in front of your chest.
Band pull-aparts muscles worked
Band pull-aparts primarily target the muscles of the upper back and shoulder muscles. The specific muscles that work include:
Rhomboids
The rhomboids are located in the middle of the upper back and are responsible for retracting the shoulder blades. Band pull-aparts help strengthen and activate the rhomboids.
Rear deltoids
The rear deltoids are the posterior head of the deltoid muscle group and are responsible for shoulder extension and horizontal abduction. Band pull-aparts help activate and strengthen the rear deltoids.
Trapezius
Trapezius is a large muscle that spans the upper back and neck. It's responsible for shoulder elevation, retraction and depression. Band pull-aparts help activate and strengthen the middle and lower portions of the trapezius.
Rotator cuff muscles
This is a group of four smaller muscles that assist with stabilizing the shoulder joint. Band pull-aparts help activate and strengthen the rotator cuff muscles, which can help prevent shoulder injuries.
Benefits of band pull-aparts
Band pull-aparts offer a variety of benefits for the upper body, including:
Strengthening upper back muscles
Band pull-aparts target the muscles of the upper back, like the rhomboids, trapezius and rear deltoids. Strengthening these muscles can help improve posture, prevent back pain, and enhance overall upper body strength.
Activating rotator cuff
The rotator cuff muscles are small muscles that help stabilize the shoulder joint. Band pull-aparts can help activate and strengthen these muscles, which can help prevent shoulder injuries.
Improving shoulder mobility
Band pull-aparts involve a controlled range of motion that can help improve shoulder mobility and flexibility. That can be particularly beneficial for people who perform activities that involve overhead movements, like weightlifting or throwing sports.
Enhancing athletic performance
Strengthening the upper back and shoulder muscles can enhance athletic performance in a variety of sports, including swimming, rowing, and tennis. Strong upper back muscles can also improve posture, which can improve breathing and overall athletic performance.
Resistance band pull-aparts are a great way to activate smaller muscle fibers and help ensure that each muscle in the group is being worked on and strengthened.
