Band: Pull-Apart Reverse Raise
The Band Pull-Apart Reverse Raise is a resistance band variation that targets the rear deltoids with precision. By hinging at the hips and maintaining a stable torso, this movement isolates the posterior shoulders while avoiding unnecessary engagement of the larger back muscles.
This variation creates increasing resistance as you pull the band apart, challenging the rear delts especially near full contraction. It’s a great option to build shoulder stability, posture, and isolation control—without needing heavy equipment.
Key Benefits:
- Directly targets the rear deltoids for balanced shoulder development
- Builds postural strength and scapular control
- Increases resistance through the full range of motion
- Low-impact and joint-friendly
- Can be done anywhere with just a resistance band
- Stand with feet shoulder-width apart, holding a resistance band with both hands using a pronated grip (palms facing in).
- Hinge forward at the hips until your torso is nearly parallel to the ground, maintaining a flat back.
- Let your arms hang down in front of you, elbows soft—not locked.
- Inhale and raise your arms outward in a reverse fly motion until they’re in line with your shoulders.
- Focus on contracting the rear delts rather than retracting the shoulder blades.
- Slowly return to the starting position under control.
- Repeat for the desired number of reps.
- 🧠 Emphasize movement at the shoulder joint, not the shoulder blades. Rear delts, not traps, should be doing the work.
- 🧍 Keep your core tight and avoid arching your lower back during the raise.
- 🧠 Avoid craning your neck—keep your head aligned with your spine.
- 👐 Let the arms move naturally, but maintain a slight bend in the elbows.
- 🌀 Avoid using momentum—this exercise is about focused, controlled contractions.
💪 The band pull-apart reverse raise is an excellent isolation drill for building strong, functional rear delts. Use it to improve posture, shoulder balance, and overall shoulder health. A small move with massive impact! 🚀
Gym Mates
