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Band: Supinated 90 Degree Pull Apart
Beginner
Equipment
Shoulders
Shoulders
Upper Back
Upper Back
Equipment
Bands
Bands
Exercise Type
Warmup
Mechanics
Compound
Force Type
Pull (Bilateral)
The Supinated 90 Degree Band Pull Apart is a shoulder and upper back activation exercise designed to enhance shoulder joint stability and upper body posture. This drill specifically targets external rotation at the shoulder joint using a controlled range of motion.
It’s perfect as a warm-up before pressing or pulling, and especially useful for lifters looking to strengthen their rotator cuff without overloading the joint.
Key Benefits:
- Activates external rotators and rear delts
- Improves shoulder stability and posture
- Helps prevent shoulder injuries
- Ideal for warm-ups and prehab routines
- Focuses on control and muscle engagement, not load
- Stand in an athletic stance with your elbows bent at 90° and close to your torso.
- Hold a resistance band with both hands using a supinated (palms up) grip.
- Exhale and slowly pull the band apart by rotating your shoulders outward.
- Keep the movement small and controlled—no shoulder blade motion.
- Return to the starting position with control and repeat for the desired number of reps.
- Exhale as you pull to maintain spinal neutrality and avoid overextending.
- The movement should come from the shoulder joint—don’t shrug or retract the scapula.
- Keep your elbows glued to your ribs for proper isolation.
- Avoid jutting your chin forward—maintain head and neck alignment.
- Focus on activation, not range—this is about control and connection.
💪 This subtle but powerful drill reinforces healthy shoulder movement and should be a staple in any upper body prep routine. It’s not about how far you pull—it’s about how well you engage. 🚀
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