Band Pull-Apart

A Band Pull-Apart is a warm-up or early-phase isotonic Strength exercise used to promote activity in the Scapulothoracic Joint - Retraction Muscles .

Involved Muscles

• Posterior Deltoid

• Rhomboids

• Middle and Lower Trapezius

• Infraspinatus

• Teres Minor

Procedure

Starting Position:

• Patient is standing with both arms held straight and grasping a single resistance band near the height of the Chest

The exercise is then performed through Scapulothoracic Joint - Retraction against the resistance of the band.

Variation

• Supinated Grip

• Cheerleader Exercise - alternating on diagonals, the band is pulled apart in a manner where one hand is raised into full elevation while the other is pulled down to the side of The Hip so that the band diagonally crosses the torso (SOURCE-1)

Cluster

Regression

The following exercises can be used as a regression if Band Pull-Aparts exceed the capacity of the patient:

• Scapular Pinches

• Banded Unilateral Lat Activations

Progression

The following exercises can be used as a progression to Band Pull-Aparts once exercise proficiency is achieved:

• Circumduction Row - isotonic exercise with variable load used to emphasise mid-to-lower Trapezius

• Inverted Rows - rudimentary isotonic horizontal pull exercise that utilises bodyweight

• Seated Row - rudimentary weighted isotonic horizontal pull movement

• One Arm Row - unilateral DB version of Seated Row

• DB Back Fly - unilateral DB Scapulothoracic Joint - Retraction exercise that emphasises straight arm strength

• Lat Pulldown - rudimentary weighted isotonic vertical pull movement with a high range of motion

References