Pull Apart Using Resistance Band

Exercise Category: Shoulder Raise Exercise SubCategory: Reverse Fly Equipment: Body Only Weight Type: bands Primary Muscle Helped: Shoulders Muscle Part: Side of the Shoulders Skill Level: Beginner

Differentiation: Mechanics

This variation of Shoulder Flyes is unique from other back flye exercises. Here is how: you use an unanchored single resistance band. You hold a band handle in each hand in the center of your chest. You pull the resistance band apart | with your palms facing down. As you pull the bands apart, the amount of resistance your rear deltoids feel increases. This resistance strengthens and defines your rear deltoid muscles overall. Since you stand for this exercise, you generate more power. Using more power increases the strength in your rear deltoids.

Location: anywhere
Force: Pull
Body Position: Standing
Other Muscles Helped: Middle Back, Traps
Grip: Palms Facing Each Other
Bands

Starting Position

To get into starting position, do this...

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1) Obtain elastic exercise bands (the kind with handles).
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2) Locate an area of the gym with ample floor space to perform the exercise.
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3) Stand with your feet about shoulder-width apart.
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4) Grasp a handle in each hand, with your palms facing each other.
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5) Hold the band straight out in front of you, with your elbows slightly bent.

Main Mechanics

Once in starting position, do this...

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1) This is the starting position.
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2) Move your arms and hands apart, stretching the band as you do so.
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3) The band will come closer to your chest as your arms extend to your sides.
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4) This is the ending position.
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5) Once you have stretched the band as far as possible, gradually return it to the relaxed position with your arms again straight in front of you.
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6) Repeat reps for a full set.


Proper Form

Pay special attention to following proper form by...

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Be sure to remain upright and keep your shoulders back as you stretch the band.
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Keep your arms straight while pulling, to properly work your shoulders and not your arms.
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When your arms are fully extended outward, your palms should face forward.


Gear Advice

To perform this exercise, you will need resistance bands. If your gym does not offer resistance bands or you do not want to use the dirty pads at your gym or if you want to perform this exercise at home, we have listed a link below to SKLZ brand Power Strapz - a Portable Weight Suspension Training System - which you can order from Amazon dot com. You take these with you to the gym or you can perform this exercise at home..

Gear You'll Need

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