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Band Pull-Aparts Without Neck or Shoulder Pain

Band Pull-Aparts Without Neck or Shoulder Pain — video by Sports Rehab Expert Play · 4:56

Video by Sports Rehab Expert on YouTube · Open on YouTube

A sports physical therapist explains how to do band pull-aparts so they train the rear shoulder and rotator cuff without straining the neck or shoulder, plus three grip options. For anyone using pull-aparts for shoulder care.

  • 5 min
  • Beginner
  • Low impact (no jumping)
  • resistance band
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Step by step 6

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  1. Don't jam your shoulder blades back as far as you can; that squeezes the neck rather than training the shoulder. 0:23
  2. Stop when your hands line up with your torso and reach long, as if your arms were being pulled apart. 1:22
  3. The pull-apart: pull out wide while reaching long, then control the band back to the start. 2:23
  4. To make it harder, choke up on the band or double it, staying in control at the end of the pull. 2:58
  5. Try three grips: palms down, thumbs up and palms up. 3:21
  6. Stand tall rather than arching your back; drop to a lighter band if you have to lean back. 4:26

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Stop when the hands line up with your torso; don't jam the shoulder blades back
  • Think about reaching long, as if your arms are being pulled apart
  • Stand tall without arching; use a lighter band if you have to lean back

What it works

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Joints it uses 1 take load

  • Shoulders takes loadband pull-aparts, rear shoulder and cuff
  • Elbows movesarms held long and straight
  • Wrists & hands movesgripping the band

Easier option from the coach: Use a lighter band; stop when the hands line up with your torso

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Sports Rehab Expert; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety