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Exercise handout — move better, feel better.
Band Pull-Apart
Hold band in front and pull it apart by squeezing shoulder blades. Simple but effective.
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: Towel with resistance from partner
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 chest
- Arms straight, shoulder-width apart
- Slight tension on band to start
Step 1 of 5
Keep arms straight throughout
Step 2 of 5
Pull the band apart by squeezing shoulder blades
Step 3 of 5
Bring hands out to your sides
Step 4 of 5
Hold for 1 second at full stretch
Step 5 of 5
Return slowly to start
Breathing
- Breathe out as you pull apart
- Breathe in as you return
Form Cues
- Keep arms straight
- Squeeze between shoulder blades
- Don't shrug
- Control the return
Common Mistakes to Avoid
- Bending elbows
- Shrugging shoulders
- Not squeezing back enough
- Releasing too fast
Safety Information
Very safe. Great daily exercise for posture.
Progressions
Use heavier band or add pause
Regressions
Use lighter band or wider grip
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.