Start
End
ShouldersBeginnerResistance Band
Band Pull Apart
فتح المطاط للجانبين
Target Muscles
ShouldersMid BackTraps
Blue = primary · Gray = secondary
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- 1
Begin with your arms extended straight out in front of you, holding the band with both hands.
- 2
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- 3
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- 4
Pause as you complete the movement, returning to the starting position under control.
Important tips
Brace your torso so your lower back stays neutral.
Move through the shoulder joint — never momentum.
Control the weight on the way down as much as up.
