Bulletproof your upper back by doing this exercise every week!

In this digital age, most of us are glued to smartphones and computers, constantly flexing our upper backs forward. This rounded forward posture may not seem all that problematic at first, but it can lead to chronic poor posture as we age.

Poor posture over time can lead to difficulty completing even simple daily tasks like pulling heavy doors and carrying groceries.

It can also put you at a higher risk of serious injury and the development of back pain and aches.

Resistance bands are excellent strength training tools to combat poor upper back posture. They are extremely effective in training the target muscles and in a full range of motion to allow dynamic movements.

They are also lightweight, convenient, and portable.

Resistance bands can take your ordinary workouts to extremely effective regimens that build strength, mobility, and functionality.

You’ll also like:

33 Best Strength Training Exercises You Can Possibly Do With a Resistance Band in 2023 for a Full-body Workout

Want to Age Well? Bulletproof Your Upper-back With This Exercise, Says a PT

The Band Pull Aparts

The Band Pull parts

In order to fully appreciate this great exercise, you need some background information.

Muscles Used During the Band Pull Apart

There are a variety of muscles that act as agonists during the band pull apart. However, the primary movers for this exercise are the rhomboids, mid-traps, and posterior deltoids.

These muscles are integral to good posture, and keeping them strong can help you be independent and strong all throughout your life.

Benefits of Regularly Performing Band Pull Aparts

By completing this exercise on a regular basis, you’ll notice a number of improvements.

First and foremost, you’ll develop more stability and strength in your back and shoulder region. You might find that daily tasks such as lifting objects from the floor or putting objects on shelves become easier as a result of this movement. 

Secondly, you may be able to correct any postural deformities you’ve developed as a result of our sedentary, modern lifestyles. Slouching at a desk for many hours on end can lead to tight muscles in the front of the shoulders and weak muscles in the back. This exercise effectively addresses both of those issues at once. 

Third, bands offer variable resistance. This means that the amount of resistance present at the end of the range of motion is different from the resistance present at the beginning of the motion. In this way, you can address any deficits or problems you may have throughout your shoulder range of motion during this move.

Lastly, you can easily modify and progress this exercise as you get stronger. Bands are very affordable, and they usually come in packs of varying resistance levels. When you’ve become too strong for a certain band, you can easily progress to the next one, or purchase a new set, if needed.

How to Perform the Exercise

Be sure to warm up for a few minutes before participating in any type of exercise. You can do shoulder circles, jumping jacks, or other moves that get your body moving and the blood pumping before your workout.

  • Grasp the band in both hands with your arms straight and raised to about 90 degrees in front of you.
  • Next, pull the band apart, keeping your shoulders at the same height.
  • Slowly allow your arms to return to the starting position to complete the rep.
  • Perform 10-15 reps per set, 3 sets per session, and 3-4 sessions per week.

Finer Points About the Band Pull Apart

By following these tips, you’ll maximize the results inherent in this exercise.

Keep Your Abs Tight

Even though this isn’t technically an ab exercise, the abs are always crucial for success in any movement. Make sure you brace your abdominals and keep your core tight throughout the entire exercise. 

Coordinate Your Breath with the Motion

As you pull the band apart, take a deep breath in. Then, as your arms come back together, breathe out. This is a general breathing technique that can be used for many different exercises. However, you should always consult with a professional if you feel like you aren’t getting good breaths in while you’re exercising. 

Control the Band

One of the great things about resistance bands is the fact that they provide variable resistance, as was mentioned earlier. However, this means that you really have to work hard to keep the band from “snapping” back together. Use those muscles!


There are many great exercises out there. Also, you don’t have to limit yourself to a single exercise, a strict exercise plan, or anything else in the world of exercise! Your workout is whatever you make it.

If you’re looking for a great way to add an awesome exercise into your routine, try this band pull-apart exercise out today!

Works Cited

  1. Lopes, J. S. S., Machado, A. F., Micheletti, J. K., de Almeida, A. C., Cavina, A. P., & Pastre, C. M. (2019). Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE open medicine7, 2050312119831116. https://doi.org/10.1177/2050312119831116

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