01 Feb Exercise Tutorial: Band Pull Apart
Your deltoids (shoulder muscles) are divided into three parts:
1) Anterior Delt (Front)
2) Lateral Delt (Side)
3) Posterior Delt (Rear)
The truth is that your front delts get a good amount of activation with most pushing movements (think Push-Ups or Resistance Band Chest Press).
While you do get some rear delt activation during pulling movements (think Resistance Band Row) Today we’re focusing on isolating the posterior delt to balance out your physique and optimize upper body posture.
The exercise we’re using is called the Band Pull Apart.
EXPLANATION:
Essentially, the Band Pull Apart is the exact opposite of a Chest Fly. Your arms will be performing the same movement.
The difference is that for the chest fly, the resistance is behind you pulling your arms back and apart. So you’re pushing your arms forward and together, activating your chest and front delts.
In this exercise, the resistance is in front of you, pulling your arms forward and together. So you’re pulling your arms back and apart, activating your rear delts and upper back.
INSTRUCTIONS:
Equipment Needed: Fit2Go Resistance Band Starter Kit
Starting Position: Start standing with your feet shoulder-width apart. Hold your band out in front of you with your hands directly in front of your shoulders. (Hold the actual band, rather than the handles for this exercise.) Maintain a slight bend in your elbows.
Step 1: Stretch the band by pulling your arms away from each other and back towards your torso.
Remember that though your arms will be engaged, this is not an arm workout. The main muscles you should be using are your rear delts and your upper back (mid traps, rhomboids, and lats). You should be squeezing your shoulder blades together and feeling a strong contraction in your upper back while pull the band towards you.
Step 2: Pause when your hands are a few inches in front of your torso and hold for two seconds. Squeeze your rear delts and back muscles to maximize that contraction.
Step 3: Slowly and with control, allow your arms to reach back forward into the starting position.
Repeat for the recommended number of repetitions.
