Want healthier shoulders, better posture, and a bigger bench press? Do band pull-aparts. This
simple and often overlooked exercise offers so many benefits it would be silly not to add these
into your routine. In a world of constant sitting and looking at computer screens, many of us fall
victim to protracted shoulders and slouching. I almost guarantee you’re slouching right now as you’re reading this.
A simple solution: accumulate 100 band pull-aparts throughout the day 4-6x weekly. The upper back and rear delt muscles respond amazingly well to high frequency high volume training. You
can train band pull-aparts basically every day and a great way to incorporate them is to sprinkle
them in throughout your workout (ie. 20 reps between sets of compound lifts such as squats or
bench press). The best part is you can do band pull-aparts anytime anywhere and a 41inch
mini-resistance band fits into any gym bag. Keep a band with you at all times and you can even
accumulate your 100 reps while at work on a non-training day.
While doing band pull-aparts I recommend to keep the arms lower while pulling the band to the
sternum to maximize muscular activation, but it’s more personal preference than anything.
Just avoid slack in the band and keep it tight which keeps constant tension on the muscles
which is what matters most.
While there’s many variations of band pull-aparts, I find these 4 variations both practical and
effective:
 

Band Pull-Aparts w/thumbs in:

The most common form of band pull-aparts. You’ll definitely
feel these in the rear delts and upper back the most. Sets of 20-30 reps work perfectly.
 

Band Pull-Aparts with thumbs out:

This variation targets a bit more deltoid/rotator cuff while
also incorporating biceps/brachialis. Again, sets of 20 work well.
 

3D-Band Pull-Aparts:

Never has a mini-band been more humbling as 3D band pull-aparts are
significantly harder than they look. This variation provides a great 1-2 punch for the front delts
and upper back/rear delts and can easily serve as stand alone exercise when training
shoulders.
 

Sword Draws:

A great single arm variation that strengthens the upper back/rotator cuff muscles
and adds some solid variety into your band pull-apart repertoire. Sets of 15-20 reps each arm
should do the trick.