Band pull-apart

Pull a band apart across your chest by squeezing your shoulder blades together, strengthening the upper back and rear delts.

How to do it

1. 01Stand tall with your arms straight out in front at shoulder height, holding the band about shoulder-width apart, palms down.
2. 02Draw your shoulders down away from your ears and lightly brace your abs.
3. 03Keeping your arms nearly straight, pull the band apart until it touches your chest, squeezing your shoulder blades together.
4. 04Pause for a beat, then bring your arms back to the front slowly.

Common mistakes

• Shrugging toward your ears — keep your shoulders down throughout.
• Arching your back and flaring your ribs — brace your abs and keep your ribs down.
• Bending the elbows a lot to make it easier — keep your arms nearly straight; widen your grip or use a lighter band instead.