Band pull-apart with external rotation

Muscles worked

You need

How to do it

1. Stand tall with your feet shoulder-width apart, chest out, and shoulders back.
2. Hold the resistance band with both hands, palms facing up or facing each other, depending on the band type.
3. Bend your elbows at a 90-degree angle and glue your upper arms to your sides.
4. The band should have some tension in the starting position, with your hands closer together in front of your stomach.
5. Rotate Outward: While keeping your elbows tucked into your sides, slowly move your hands away from each other, stretching the band.
6. Squeeze: Squeeze your shoulder blades together and down as you rotate your hands outward.
7. Range of Motion: Rotate your hands as far outward as you comfortably can without allowing your elbows to leave your sides.
8. Hold: Hold the end position for 1–2 seconds to maximize muscle engagement.
9. Return: Slowly and with control, bring your hands back to the starting position.