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Band Pull-Aparts
Demonstration video: Banded Pull-Apart ([P]rehab). Follow the steps on this page if the video differs.
In our programs
- Neck and Whiplash, Phase 4 NK-4 #1
- Upper and Mid Back, Phase 3 MB-3 #2
The dose and steps can differ by program.
Neck and Whiplash, Phase 4: Band Pull-Aparts NK-4 #1
Build mid-back strength
Photos
Why it helps
This move works your mid-back muscles through a full movement. It works on the kind of strength you need for lifting kids, carrying groceries, and reaching overhead.
How to do it
- Stand tall, feet shoulder-width. Hold the band with both hands in front of you at chest height, arms straight.
- Set your shoulder blades down and back first.
- Keeping arms straight, pull the band apart by moving your hands out to your sides. Squeeze your shoulder blades together.
- Slowly return. Keep tension on the band the whole time.
- Do 15 reps. Move smooth and controlled.
Too hard? Try this
Use a lighter band or hold your hands closer together at the start. Do 10 reps.
Too easy? Try this
Use a heavier band. Or add a 2-second hold at the end of each pull.
Common mistakes
- Your shoulders shrug up.
- Your chin pokes forward.
- Your low back arches as you pull.
You should feel
- Strong work between your shoulder blades.
- Smooth motion in and out.
You should not feel
- Pinching at the front of your shoulder.
- Sharp neck pain.
Stop right away if
- Sharp pain down your arm.
- Numb or tingly hand.
- Sudden weak grip.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Upper and Mid Back, Phase 3: Band Pull-Aparts MB-3 #2
Between shoulder blades
Photos
Why it helps
This dynamic move works the muscles between your shoulder blades through a full range of motion. It works on a slumped-forward posture.
How to do it
- Stand tall, feet shoulder-width. Hold the band with both hands in front of you at chest height, arms straight.
- Set your shoulder blades down and back first.
- Keeping arms straight, pull the band apart by moving your hands out to your sides. Squeeze your shoulder blades together.
- Slowly return. Keep tension on the band the whole time.
- Do 12 reps. Move smooth and controlled.
Too hard? Try this
Use a lighter band or hold your hands closer together at the start. Do 8 reps.
Too easy? Try this
Use a heavier band. Or add a 2-second hold at the end of each pull.
Common mistakes
- Your shoulders shrug up.
- Your chin pokes forward.
- Your low back arches as you pull.
You should feel
- Strong work between your shoulder blades.
- Smooth motion in and out.
You should not feel
- Pinching at the front of your shoulder.
- Sharp neck pain.
Stop right away if
- Sharp pain down your arm.
- Numb or tingly hand.
- Sudden weak grip.
If you are one of our current patients, call the clinic and inform your provider right away, or seek emergency care right away. For a life-threatening emergency, call 911.
Research behind this program
- Andersen LL, Kjaer M, Sogaard K, et al. Arthritis Rheum, 2008. PMID 18163419
- Jang HJ, Hughes LC, Oh DW, Kim SY. J Geriatr Phys Ther, 2019. PMID 28914720
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