How to do the Banded Pull-Apart (Warm-Up)
Step by step
- Hold a light band in front of you at chest height with straight arms, hands shoulder-width.
- Pull the band apart by driving your hands out to the sides.
- Squeeze your shoulder blades together as the band reaches your chest.
- Return slowly with control and repeat at an easy pace.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
Keep the arms straight and lead with the shoulder blades squeezing - do not bend the elbows to cheat it apart.
Coaching cue
Keep your ribs down and do not lean back as the band comes apart.
Muscles worked
- Primary: Upper Back, Side delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.