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Upper Back · Beginner

Band Isometric Pull-Apart Hold

Isometric band pull-apart hold for upper-back, shoulder, and rotator-cuff activation before training.

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Exercise overview

Training details

Upper BackShouldersRotator Cuff

Equipment

Resistance Band

Sets × time

2 × 30 sec

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall with your feet about hip-width apart and hold a light resistance band at chest height with straight arms.
  2. 02Brace gently, keep your ribs down, and draw your shoulder blades back without shrugging.
  3. 03Pull your hands apart until the band is taut and your arms form a straight line across your chest.
  4. 04Hold the separated position for the prescribed time while keeping your elbows straight and breathing normally.
  5. 05Bring your hands together slowly to release the tension, reset, and repeat.

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Variations

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Alternatives

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