ClapMove · clapmove.com
Exercise handout — move better, feel better.
Band Pull-Aparts
Hold a resistance band in front of you and pull it apart to chest level. Simple but effective for posture and shoulder health.
Stop if
Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.
This is the general ClapMove rule. This exercise has no extra stop rule of its own.
- Pain 6 out of 10 or more: choose an easier exercise.
- Pain 8 out of 10 or more: stop and rest.
Equipment needed
- Works at home
- Works at the gym
resistance_bands
Home Options
- resistance band
No equipment? Try: Cable machine, Light dumbbell flys on bench
Dosage
3
Sets
15
Reps / Time
30 sec
Rest
2 apart / 1 hold / 2 return
Tempo
Step-by-Step Guide
Set up
- Hold resistance band in front of you
- Arms straight at shoulder height
- Hands about shoulder width apart
- Light tension on the band to start
Step 1 of 5
Keep arms straight
Step 2 of 5
Pull the band apart toward your chest
Step 3 of 5
Squeeze your shoulder blades together
Step 4 of 5
Hold briefly at the end
Step 5 of 5
Return slowly with control
Breathing
- Exhale as you pull apart
- Inhale as you return
Form Cues
- Squeeze shoulder blades
- Keep arms straight
- Control the return
- Don't shrug
Common Mistakes to Avoid
- Bending elbows
- Shrugging shoulders
- Not going wide enough
- Letting band snap back
Safety Information
Very safe exercise. Stop if shoulder pain occurs.
Progressions
Use heavier band or add a pause at end
Regressions
Use a lighter band or don't pull as wide
Get your free personalized program at clapmove.com/register
Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.