The band pull-apart is a simple shoulder prep exercise to improve scapular control and stability.
 
Grip the ends of a band and hold your arms horizontal in front of yourself. Squeezing the shoulder blades back together and keeping them down, spread your straight arms to pull the ends of the band apart and bring your hands as far back as possible with the arms remaining horizontal.
 
Purpose
The band pull apart is a simple shoulder prep exercise to improve scapular control and stability.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-20 reps are appropriate.
 
Variations
The hands can be held facing down or up, a slow tempo can be used, and a pause in the back position added.