Eccentryx / Exercise Atlas / shoulders
Band pull-apart
Band at chest height, elbows soft, ribs stacked before pulling apart.
Muscles
- Primary
- rear delts
- Supporting
- mid back, rotator cuff
Mechanics
- Pattern
- scapular control
- Equipment
- band
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Rear delts and mid-back spread the band without shrugging.
- Progression
- Use a thicker band only after every rep ends with quiet traps.
- Regression
- Move hands wider on the band to lower tension.
Watch for
- Ribs flaring
- Turning it into a shrug
Substitutions
- Face pull
- Wall slide
- Y-T-W-L