Strength Training Technique: Fine-Tuning the Band Pullapart
Written on February 11, 2013 at 12:13 pm, by Eric Cressey
The band pullapart is a very commonly prescribed exercise improve upper extremity function and correct bad posture. However, while it may appear really simple to execute, it’s important to make sure that it’s coached correctly, as it’s easy to develop some bad habits. Check out today’s video to learn more:
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Awesome advice, I think postural corrections sometimes get out of hand contributing to rhomboid dominance. Really liking the quick and informative videos lately!
I found this video very interesting, because I have always heard the cue with any type of rowing variation or face pull, to squeeze shoulder blades as tight as possible. I have also heard the cue with rows where trainers recommend thinking about pulling the elbows together behind your body.
Based on this band pullapart video, it looks to me like there actually is such a thing as excessive retraction. So it seems like with rows, you would recommend just a comfortable amount of retraction, while focusing on a stable scapula and posterior tilt? Rather than focusing on squeezing as tight as possible? Thanks, and great stuff as always!
what about being upper trap dominant in this movement? I see a lot of clients who elevate the scapula and almost shrug this movement through end range. We decrease the weight or tension of the band, but how often do you see this problem?
Mike Reinold posted a similar exercise except you keep a 90 degree angle at the elbow and states that he wouldn’t recommend trying to keep your forearms parallel to the ground
The first cue is awesome. Too many people extend the spine to execute the pull-apart, probably because the band is too tight. They should go down to a lighter band and get the motion first. Thanks Eric.
For those folks, you’ll want to cue a bit of posterior tilt first to get them to neutral. They’ll need a little bit of upper trap to upwardly rotate to 90 degrees of abduction, but you’d just coach them away from using too much. The bigger take-home from this point is to not aggressively pull into retraction/adduction until you’ve used up humeral motion to get to neutral.
Thanks Eric some great points and common error’s I agree with the postural loading progression in supine I will then take clients into tall kneeling or 1/2 kneeling pull aparts before standing.
Eric, could you please elaborate on the harmful consequences of retracting the scapula before the humerus goes into hyperextension?
I know that NOT retracting the scaps while the humerus goes into hyperextension is an anterior glide risk, but I’m having a hard time teasing out the risk of “pre-retracting” the scaps.
When you have a kyphotic and protracted client, could this be akin to resetting the scaps to neutral before humeral extension?
I thought i had this one in the bag haha. does the idea of proximal to distal firing not hold true in this case? or is it just the degree to which certain muscles are recruited? either way great post EC, much appreciated.
I don’t really cue folks to “set the scapula” before rowing aside from bringing them to neutral. I don’t agree with retracting and then bringing the arm along for the ride “separately.” It’s about synchronization.
If you’re dealing with a client who is kyphotic and protracted, retract away; it won’t really apply to them. However, if you’re starting with someone who is reasonably neutral or actually more retracted/adducted, it can create a timing issue.
You’re still “firing” proximally; you just are using those peri-scapular muscles to stabilize in a position of some upward rotation, not create movement.
EC,
I have seen people who when pronated, externally rotate the humerus while pulling apart. Is this a faulty substitution? Do you see a pro/con for performing them in external rotation?
Good video. Scapula retraction is a main focus for a lot of exercises so its good to have info like this shedding some light on what other areas might be put on the backburner. Always give me something to think about every post. Thanks
Correct on all accounts. Remember that it depends on the starting position. Some people will actually be excessively retracted, while others will be protracted. You cue things based on their resting posture.
February 11th, 2013 at 12:54 pm
Awesome advice, I think postural corrections sometimes get out of hand contributing to rhomboid dominance. Really liking the quick and informative videos lately!
February 11th, 2013 at 1:10 pm
Hi, great post. How do we prevent the scaps from moving before the socket, should we limit the range until this is attainable ?
February 11th, 2013 at 1:29 pm
I found this video very interesting, because I have always heard the cue with any type of rowing variation or face pull, to squeeze shoulder blades as tight as possible. I have also heard the cue with rows where trainers recommend thinking about pulling the elbows together behind your body.
Based on this band pullapart video, it looks to me like there actually is such a thing as excessive retraction. So it seems like with rows, you would recommend just a comfortable amount of retraction, while focusing on a stable scapula and posterior tilt? Rather than focusing on squeezing as tight as possible? Thanks, and great stuff as always!
February 11th, 2013 at 1:35 pm
As usual, great stuff. Thank you!
February 11th, 2013 at 2:24 pm
Is that my buddy mike Salerno?
February 11th, 2013 at 2:47 pm
What do you recommend for a good distance between the hands?
February 11th, 2013 at 3:20 pm
what about being upper trap dominant in this movement? I see a lot of clients who elevate the scapula and almost shrug this movement through end range. We decrease the weight or tension of the band, but how often do you see this problem?
February 11th, 2013 at 3:26 pm
Great tips, thanks EC! I had no clue that I’ve been doing them badly forever (too much focus on pinching shoulders together). Let there be light…
February 11th, 2013 at 3:42 pm
Mike Reinold posted a similar exercise except you keep a 90 degree angle at the elbow and states that he wouldn’t recommend trying to keep your forearms parallel to the ground
http://www.mikereinold.com/2011/04/the-shoulder-w-exercise.html
Thoughts?
February 11th, 2013 at 3:51 pm
Hi Eric,
What about hand grip?
Supinated vs. pronated?
Thanks,
Mike
February 11th, 2013 at 4:01 pm
The first cue is awesome. Too many people extend the spine to execute the pull-apart, probably because the band is too tight. They should go down to a lighter band and get the motion first. Thanks Eric.
February 11th, 2013 at 5:42 pm
good video, What hand postition do you like on these. Supinated or pronated? Also do you prescribe a tempo for these exercises?
Thanks
February 11th, 2013 at 7:10 pm
Both pronated and supinated are good options, guys. I’d say that we use pronated more often, though.
February 11th, 2013 at 7:12 pm
Mike,
Some people may still need a bit of the “pinch” cue if they’re in a lot of anterior tilt/protraction. Different cues for different folks!
February 11th, 2013 at 7:12 pm
Mike,
It depends on the thickness of the band and the strength of the athlete.
February 11th, 2013 at 7:13 pm
Mike Sirani, Justin!
February 11th, 2013 at 7:21 pm
Chris,
For those folks, you’ll want to cue a bit of posterior tilt first to get them to neutral. They’ll need a little bit of upper trap to upwardly rotate to 90 degrees of abduction, but you’d just coach them away from using too much. The bigger take-home from this point is to not aggressively pull into retraction/adduction until you’ve used up humeral motion to get to neutral.
February 11th, 2013 at 7:22 pm
Tom,
It’s actually pretty simple: “block” the scaps and then allow the humerus to move.
February 11th, 2013 at 7:33 pm
Thanks for teaching. Just got better at what I do.
February 11th, 2013 at 7:53 pm
Great tip. I like doing my “scap slides” supine on the foam roller for very similar reasons.
February 11th, 2013 at 8:15 pm
Thanks for this Eric. I hate that I’ve formed bad habits with this movement, but this will help a lot!
February 11th, 2013 at 8:50 pm
Great points Eric.
I definitely have been guilty of too much scapular retraction. I will work on this.
Thanks
February 11th, 2013 at 9:35 pm
Thanks Eric some great points and common error’s I agree with the postural loading progression in supine I will then take clients into tall kneeling or 1/2 kneeling pull aparts before standing.
February 11th, 2013 at 9:46 pm
Eric, could you please elaborate on the harmful consequences of retracting the scapula before the humerus goes into hyperextension?
I know that NOT retracting the scaps while the humerus goes into hyperextension is an anterior glide risk, but I’m having a hard time teasing out the risk of “pre-retracting” the scaps.
When you have a kyphotic and protracted client, could this be akin to resetting the scaps to neutral before humeral extension?
Thanks, Eric. DB
February 12th, 2013 at 12:48 am
I thought i had this one in the bag haha. does the idea of proximal to distal firing not hold true in this case? or is it just the degree to which certain muscles are recruited? either way great post EC, much appreciated.
February 12th, 2013 at 1:14 am
Band pull-aparts is still inferior to a good dose of external rotation + rows right ? Because I never had to do pull-aparts in show & go.
February 12th, 2013 at 1:41 am
Eric you think no money > pull-aparts thats why there is none in show & go?
February 12th, 2013 at 2:39 am
Eric, can you explain how this differs from cuing somebody to set their scapulae before initiating a cable row or pull-up?
February 12th, 2013 at 7:12 am
Caleb,
I don’t really cue folks to “set the scapula” before rowing aside from bringing them to neutral. I don’t agree with retracting and then bringing the arm along for the ride “separately.” It’s about synchronization.
February 12th, 2013 at 7:13 am
Abdi,
I like no money more because it trains true external rotation instead of just horizontal abduction. Still should be coached similarly, though.
February 12th, 2013 at 7:21 am
Derrick,
If you’re dealing with a client who is kyphotic and protracted, retract away; it won’t really apply to them. However, if you’re starting with someone who is reasonably neutral or actually more retracted/adducted, it can create a timing issue.
February 12th, 2013 at 7:22 am
Jeremy,
You’re still “firing” proximally; you just are using those peri-scapular muscles to stabilize in a position of some upward rotation, not create movement.
February 12th, 2013 at 12:37 pm
EC,
I have seen people who when pronated, externally rotate the humerus while pulling apart. Is this a faulty substitution? Do you see a pro/con for performing them in external rotation?
February 12th, 2013 at 2:18 pm
Good video. Scapula retraction is a main focus for a lot of exercises so its good to have info like this shedding some light on what other areas might be put on the backburner. Always give me something to think about every post. Thanks
February 12th, 2013 at 9:18 pm
i missed Derek’s question. your answer to his question pretty much answered my questions. thanks EC for typing out a response regardless!
February 13th, 2013 at 6:45 am
Drew,
I think it’s fine to do them in ER; we do it on no money drills, right?
February 13th, 2013 at 6:46 am
Yudy,
Correct on all accounts. Remember that it depends on the starting position. Some people will actually be excessively retracted, while others will be protracted. You cue things based on their resting posture.
February 13th, 2013 at 3:12 pm
As always Eric, thanks for the Great advice!