Elbows bend during the pull-apart
Biceps assist; horizontal abduction becomes a row.
Overactive muscles
Biceps brachiiLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Standing Band Retraction (Arms Extended)
Coaching cues
- Hold a band with both arms extended in front at shoulder height
- Pull the band apart to full width — horizontal abduction
- Squeeze the scapulae together at the end range
- Return slowly — resist the band pulling the arms together
Common faults 2
Shoulders shrug on the pull-apart
Upper traps elevate; mid-traps and rear delts underactivate.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗