Resistance Band Pull Aparts

 Resistance Band Importance


You heard me say this many times.  The scapula listens to what the hip and trunk have to say.


The Scapula and all the muscles directly attached to it, react to how the hip and trunk move.   Matter a fact; you can actually make the scapula work twice as hard if you simple make sure the hips and trunk are effectively providing the neuromuscular motivation.

Ok… So the Band Man is a little off from the weekend.

It will make a whole lot more sense once you learn, watch and start doing a simple exercise call band Pull Aparts.  These are by far the best way to get the scapula retracting and downwardly rotating which it often is not doing well when the shoulder starts to impinge or the rotator cuff starts to become inflamed.

Here are a few simple cues to remember when it comes to doing Split Squat Pull Aparts:

1.  If you want the left scapula to retract better, make sure the right foot is the back leg in a staggered stance.

2.  If you want the left scapula to retract stronger, make sure you rotate to the left as you perform a pull apart

3.  You have to maintain a stable rock solid staggered left foot forward split squat while you pull apart or the Left scapula will not be able retract and downwardly rotate

4.  Nothing wrong with performing short amplitude pull Aparts with the hip and trunk optimally loaded in a stationary position.

5.  Diagonal Pull Aparts always work better than just doing straight horizontal

6.  Don’t overload with to much resistance band tension.  Red or Orange is usually all you need.

These are great exercises to do right before you have your athlete or client start an upper body workout.   Plus there is something really awesome about well defined mid back and posterior shoulder muscles.

Getting BETTER with BANDS


Dave Schmitz

PS…. Make sure you check in with me Wednesday when I share with you my 5 Best Dry Land Hockey Resistance Band Exercises to eliminate typically hockey dysfunctions.

14 Responses to «Resistance Band Pull Aparts»

  1. September 27, 2010 at 10:53 am, vince james said:

    Hey Dave, thanks for the help w/ my daughter.
    this rotator cuff exercise looks great!!! can’t wait to try it!! Thanks so much Vince

  2. September 27, 2010 at 10:59 am, Hollister Struck said:

    This is a really good one! Thanks for the reminder for the benefit of the split stance positioning when working the pull-apart. I will be adding this variation with some of my athletes this week. Thanks man!

  3. September 27, 2010 at 11:07 am, chris said:

    Great post. Cool exercises for getting the hips and shoulders to move together. But i wonder if there’s a reason your front foot is internally rotating in your split stance/squat; at least it looks that way in the video.

  4. September 27, 2010 at 11:44 am, Justin Yule said:

    I love pull-aparts. I’ll often use them for a finisher in my workout to get the posture rockin!

  5. September 27, 2010 at 12:36 pm, Tim said:

    This is outstanding. Think I’ll also try the pullaparts when focusing on pecs, as an antagonistic follow up. Thanks.

  6. September 27, 2010 at 12:36 pm, Rodney said:

    I appreciate this insightful approach to strengthening flexors and scapulae!
    Which set of bands you recommend I order so I may do this and all other exercises you’ve demonstrated in video clips?

    Thank you

  7. September 27, 2010 at 2:23 pm, Scott said:

    Awesome Dave. I did a super set with the incline band press you showed last week. I am sweating in 2 rounds on each leg. Total body effort!


  8. September 27, 2010 at 3:24 pm, Doug V. said:

    Hey Dave,

    The videos are fantastic and keep getting better. I was having some rotator cuff issues a few months back. Right around the time you came out with a different set of shoulder/rotator cuff exercise video. Now my shoulder is 90% better. Can’t wait to try this group of exercises to take it to 100% shoulder health and mobility.

    Here is a link to the other video

    Thanks for the excellent information and keep it coming!


  9. September 27, 2010 at 11:22 pm, Sue said:

    Wow, that’s what I’ve been looking for. Many of my PFT clients are wobbly during their split squats and lunges. I’ve suggested they stabilize their abs, shoulders and shoulderblades during the exercises, but that just makes them think about too many things at once. A static split squat frees their mind, then stable abs, shoulders (upper traps), and shoulder blades are required to execute the pull-apart. They won’t think about those muscles, they’ll simply have to engage them. Less thinking, more doing; That’s what we’ve needed! Thanks for the great info.

  10. September 28, 2010 at 7:59 am, Christine said:

    Hey Dave,

    Thanks – great videos. This will be helpful for both my upper and lower extremity rehab patients.


  11. September 28, 2010 at 10:09 am, admin said:


    Best option is to go with the Total Fitness Package You will never need additional bands unless you want to go really big.


  12. September 28, 2010 at 10:10 am, admin said:

    JY…. you are the man.. I will be trying that.


  13. September 28, 2010 at 10:11 am, admin said:

    Sloppy Band Man.. I will get better

  14. September 28, 2010 at 10:11 am, admin said:

    your welcome

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