Elbows bend during the pull-apart
Biceps assist; the straight-arm horizontal abduction becomes a row.
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 both arms extended; pull apart to a T position
- Elbows stay straight; arms lower as the band pulls apart
- End with arms at shoulder height — full horizontal abduction
- Targets the lower traps more than a standard pull-apart
Common faults 2
Lumbar hyperextends as the arms lower
Lower back arches to help bring the band to shoulder height.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗