Supinated 90 Degree Band Pull Apart 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Band
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Supinated 90 Degree Band Pull Apart is an effective exercise designed to target the shoulders, specifically the rear deltoids, while also engaging the upper back muscles. It is performed using a resistance band, which provides tension throughout the movement. To execute the exercise, you hold the band with your arms bent at a 90-degree angle and palms facing upwards (supinated grip). As you pull the band apart, your shoulders and upper back are activated, helping to improve posture and increase shoulder stability. This exercise is ideal for strengthening the upper body and enhancing shoulder mobility and endurance.
How to Perform
Begin by standing in an athletic stance, holding a resistance band with both hands and your palms facing upwards.
Position your arms so your elbows are tucked in close to your sides, creating a 90-degree angle at the elbows.
Inhale, then exhale as you externally rotate your shoulders, pulling the band apart with control to activate your rear deltoids and upper back muscles.
Gradually return your arms to the starting position, keeping the movement slow and controlled to maintain tension in the band.
Repeat the motion for the desired number of repetitions, focusing on proper form and keeping your core engaged throughout the exercise.
Ensure you don’t allow your elbows to drift forward or upward during the movement. Keep them pinned to your sides to maximize the engagement of the shoulder and upper back muscles.
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Tips
As you pull the band apart, make sure to exhale. This will help you maintain a neutral spine and prevent excessive arching, which can lead to compensations during the movement.
Keep the movement small since the focus is on external rotation at the shoulder. Ensure there is no movement of the shoulder blades throughout the exercise.
Avoid letting your head move forward as you perform the pull-apart. Keep your neck aligned with your spine.
Keep your elbows firmly pinned to your sides. The goal is not to maximize range of motion or overload, but to properly activate the target muscles.
Focus on controlled, deliberate movements to enhance shoulder activation, rather than trying to pull the band as far apart as possible.
How Not to Perform
Avoid Using Momentum: Do not swing your arms or jerk your body to pull the band apart. This can lead to unnecessary strain on the shoulders and decrease the effectiveness of the exercise. Focus on controlled, smooth movements to isolate the target muscles.
Don’t Let Elbows Drift Forward or Upward: Keeping your elbows pinned to your sides is crucial for targeting the rear deltoids and upper back. Allowing them to drift changes the mechanics and shifts focus away from the intended muscle groups.
Don’t Arch Your Back: Avoid overarching your lower back as you perform the movement. Engaging your core and maintaining a neutral spine helps prevent excessive strain on your lower back and ensures the focus stays on your shoulders.
Avoid Shoulder Blade Movement: There should be no scapular movement during the exercise. If your shoulder blades are moving, you're likely compensating and not fully activating the intended muscles. Keep your shoulder blades stable and avoid shrugging.
Don’t Overextend: The goal is not to stretch the band as far as possible. Excessive extension can lead to improper form. Focus on activating the shoulder and upper back muscles, rather than increasing range of motion.
Don’t Let Your Head Jut Forward: Keep your head aligned with your spine. Leaning your head forward can place unnecessary stress on your neck and shoulders, leading to discomfort or injury.
Avoid Poor Grip: Ensure a firm grip on the band with your palms facing up. A weak grip can affect your ability to maintain control and reduce the exercise’s effectiveness.
Don’t Rush Through Repetitions: Focus on slow, deliberate movements. Rushing through the exercise can lead to improper form and reduces the time under tension, which is essential for muscle activation.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
