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Overhead pull-apart: the whole movement

Main musclesMinor muscles

Overhead pull-apart seen from behind, showing the muscles that work
From behind: the muscles doing the work
Therapy band

Overhead pull-apart

Where the band goes: Held overhead, hands a little wider than shoulders
BandTherapy band
Flat band, no handles
Main musclesUpper back
Minor musclesRear shoulders, Rotator cuff
LevelBeginner
Try3 sets of 12

How to do it

  1. Hold the band overhead with straight arms.
  2. Pull your hands apart as you lower the band behind your head.
  3. Stop when your hands are a little above shoulder height.
  4. Return overhead slowly.
TipUse a very light band. This is about control, not force.
AvoidPushing your head forward to make room for the band.

More therapy band exercises

Therapy band

Band pull-apart

Main: Rear shoulders, Upper back
Also: Rotator cuff, Traps