Band Pullaparts
Complete guide to Band Pullaparts. Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires resistance band. Step-by-step instructions and expert tips.
How to Perform Band Pullaparts
Grab a resistance band with both hands and stand tall with your feet shoulder-width apart.
Hold the band out in front of you at shoulder height with your arms straight and palms facing down.
Engage your abs and take a breath.
Pull the band apart by moving both arms out to your sides, squeezing your shoulder blades together at the end and exhale.
Slowly return to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |