Shoulders · Beginner

Band Pull-Apart

Rear Delts · also Upper Back

Equipment: Resistance Band

How to do it

• Stand tall holding the band at chest height, hands shoulder-width
• Palms down, arms long with a soft bend in the elbows
• Set your shoulders down away from your ears and brace your abs
• Pull the band apart to your chest, shoulder blades squeezing together
• Return slowly to the start, keeping light tension in the band

Common mistake

✕ SHRUGGING TO THE EARS → ✓ SHOULDERS DOWN, BLADES BACK

Starting point: 3 sets × 15–20 reps, 45s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, pmc.ncbi.nlm.nih.gov.