How to do the Overhead Band Pull-Apart
Step by step
- Hold a band overhead with both hands, arms roughly shoulder-width apart.
- Keep light tension on the band and your ribs down, core braced.
- Pull the band apart as you lower it behind your head under control.
- Squeeze your shoulder blades together at the bottom of the movement.
- Raise the band back overhead slowly, keeping tension the whole time.
The thing people get wrong
Only go as low behind the head as your shoulders allow comfortably. Do not force the band down if it strains the shoulders.
Coaching cue
Keep steady tension both directions instead of letting the band pull your arms up fast.
Stay safe
Stop the rep if you feel pinching at the front of the shoulder.
Make it easier or harder
- Easier: Use a lighter band and stop the lowering at head height.
- Harder: Take three seconds to lower the band behind your head.
Muscles worked
- Primary: Rear delts, Upper Back
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