Elbows bend to complete the pull-apart
Arms bend under the difficulty; the straight-arm demand is lost.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Band Pull-Apart — Overhead
Coaching cues
- Hold the band overhead with arms extended; pull the band apart
- Arms stay straight; band descends behind the head as it stretches
- Full range — band touches the back of the neck
- Targets lower traps and rear delts in a challenging overhead position
Common faults 2
Lower back arches on the overhead pull
Erectors and hip flexors compensate for the overhead mobility demand.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗