PullBandMini
Simple standing band exercise pulling the band apart horizontally at chest height, targeting the rear delts and mid-back. One of the most common warm-up and shoulder-health accessories in strength training.
Demo: Squat University
Sets
3
Reps
15-25
Rest
45s
Contraindications
None significant.Setup
Hold a light-to-moderate resistance band with both hands, arms extended straight in front at shoulder height, hands slightly wider than shoulder width.
Execution
- 1Keep the arms straight (or with a very slight bend) throughout
- 2Pull the band apart horizontally, driving the hands out to the sides
- 3Squeeze the shoulder blades together at full stretch
- 4Return under control to the starting position
Key cues
- Elbows stay high throughout, don't let them drop
- Control the band — don't let it snap back
- Squeeze the shoulder blades, not just move the hands
- Keep the movement slow and deliberate, not fast and flopping
Common faults
- Bending the elbows too much, turning it into a row
- Letting the band snap back uncontrolled on the return
- Using a band too heavy to control properly
- Shrugging the shoulders up instead of keeping them depressed
Tweaks
- Perform overhead for a Y-pull-apart variant
- Perform at waist height for a low pull-apart variant
- Add a brief pause at full stretch
Progressions
Muscles
Primary: Rear Deltoids, Rhomboids, Middle Trapezius
Secondary: Rotator Cuff
Notes
One of the highest volume-tolerance shoulder-health drills; commonly prescribed for 20-50+ reps as a warm-up before pressing sessions.
Sources
Attribution: Squat University / General S&C Warm-Up Canon