Band Pull Aparts (Without Neck or Shoulder Pain)

Band Pull Aparts (Without Neck or Shoulder Pain)
The band pull apart exercise is one of the most prescribed exercises for shoulder pain. However, I see many people still performing the band pull apart exercise with poor form. When done correctly the band pull apart is a great way to train the rotator cuff and posterior deltoid. This band pull apart tutorial will teach you how to do a band pull apart without developing neck pain or discomfort as well as avoid shoulder discomfort. Because while this exercise is often prescribed to help people with shoulder pain. When people start doing a band pull apart poorly or with their ego, generally shoulder and neck pain become a very common result.
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[@dazzlenovak7519]

When I do the underhand variation of this movement, my left shoulder pops and then I feel a strange sensation in my neck, not quite burning. Slight aching. I guess this movement isn’t for me. When I do the neutral grip variant, my shoulder doesn’t pop as much. I’ve been working with a PT and they’re scratching their heads. I’m not sure what to do.

[@sportsrehabexperts]

The exercise certainly does not need to be in everyones program. I have not worked with you, nor seen you move so I have no idea about your issue. But if I was making a guess based off your description. You likely have anterior glide of the humerus while going into extension. Meaning you need better rotator cuff control / timing. Possible that you either have some hypermobility or lack extension and external rotation range of motion. Ive seen it happen both ways there, so cant be any more help then that. If its impacting you enough and looking for another opinion. welcome to set up a online consultation: linktr.ee/sportsrehabexpert

[@seaotter52]

Perfect timing. I had been trying to overextend backwards

[@sportsrehabexperts]

Let me know if it helps!

[@xtasydesigns6982]

I do these for high reps daily. It has made a huge difference in my posture. I’m going to try it with the supinated grip that you suggested because I’m getting some elbow tendinitis when using the pronated grip. Thanks for the tip!

[@sportsrehabexperts]

You got it!

[@Hsa008]

You are God send. All my life I get neck pain from retracting and squeezing my shoulder blades. I don't even do back exercise for that reaso.. Even dumbbell rows hurt. Should I avoid the squeezing motion altogether?

[@sportsrehabexperts]

Don't worry about the shoulder blades - they just go along for the ride. No need to focus attention on them for majority of exercises in my opinion

[@Hsa008]

@@sportsrehabexperts thank you so much.

[@peter-5354]

So to get stable and mobile shoulder through full ranges of motion with ease which exercises/muscles should we be targeting? This banded one of course and what other vids do you have?@@sportsrehabexperts

[@kevink1005]

thanks for this! just started doing these yesterday in the atg zero program and I was definitely reaching too far back lol

[@sportsrehabexperts]

No problem man, happy to help!

[@andrewevans7992]

What does it mean when my traps shrug or elevate during exercise? I train my rear delts constantly with reverse pec and rear delt cables but my chest is still very tight n hunched over. Idk what im doing wrong.

[@petermorfe7175]

Saw another video saying you *should* be retracting your shoulder blades (focusing on that) with band pull aparts, otherwise only your traps/rear delts would get worked... And another video saying to focus on bringing your shoulder blades together... Plus, another video on a "rhomboid pull apart" saying to imagine you're "squeezing a marble between your shoulder blades"... So which ones is right? Is it a rear delt/rotator cuff exercise with some trap activation, or a trap/rhomboid exercise with some rear delt activation? Or are both schools right?

[@sportsrehabexperts]

Good question Peter! This is why it is important to understand your intent with an exercise as you can easily change the focus of the exercise by how it is performed. The purpose of this video is showing an example of a common complaint (neck pain with band pull apart). Usually in those scenarios, this is someone who already has a lot of scapular retraction available and have weaker rear delt/posterior cuff relative to their mid trap and rhomboids. They also tend to have a flatter thoracic spine. But because everyone thinks there is just "one way" to do an exercise, they are not aware of the nuance of the exercise that makes it adaptable to many different presentations. So instead they tell you to just jam your scapula further back because that is how the exercise is "supposed" to be performed. There is no right or wrong. It depends on the individual and the circumstances.

[@petermorfe7175]

@@sportsrehabexperts Thanks for the reply. I think I agree that the neck pain (or in my cases neck discomfort + headaches) comes from excessive scap retraction. Before I got COVID and paused exercising a few weeks ago, the neck discomfort was even carrying over into running! I definitely appreciate this video; will take your advice and see if it works.

[@sportsrehabexperts]

What's been everyone's experience doing the band pull apart?

[@Zakw17]

So is this ideal for someone who is waking with neck pain, and seems to just have it all day between shoulder blades or should I be trying to do the “pinch something between your shoulder blades” motion

[@sportsrehabexperts]

Well there is a lot more to neck pain then just this. But if you experience neck pain, pinching the shoulder blades together rarely helps. So don't do it with this exercise. But it doesnt necessarily mean that this exercise is the best thing for you to be doing. Purpose of video was more how to avoid neck pain with this particular exercise if you choose to do it.

[@Zakw17]

Yeah I’m doing about 1000 other things believe me. I was just revisiting pull aparts as I haven’t done them consistently and without pinching my blades together

[@sportsrehabexperts]

@@Zakw17 oh I believe you! Sometimes less is more, getting focused on what helps and doubling down on that. While still having an overall system or plan of action instead throwing the entire kitchen sink at it and hoping something sticks. So good on you for revisiting an exercise and trying to get clear on whats helping or harming

[@mattl8774]

I've got a little bit of anterior shoulder/bicep tendonitis. (Not asking for medical advice) but do you know of any exercises that have helped with those issues for other people? Thanks for the awesome content.

[@sportsrehabexperts]

This exercise can be useful. Also this shoulder ER at 90 degree abduction: kzbin.info/www/bejne/pZu2gphmjKiBY9k lots of others as well!

[@PanderExpress]

My upper abdomen feels HORRIBLE from these. What on earth?

[@mikerichter1694]

Thanks for the point about hand position! How many sets of each excecise? And how many exercises per set?

[@akkoakku4136]

I love arm pull apart. Sometimes I like to do them starting from little bit above the shoulder hight with neutral grip. What do you think about that?

[@sportsrehabexperts]

I like those as well!

[@batman-sr2px]

But if we want to do this movement for the traps and rhomboids should we just focus on end range or do the whole movement and it Will involve those muscles at the start of the movement. The problem with rows are it will involve ths lats to if we want to minimize that.

[@sportsrehabexperts]

Compound movements are not great isolation exercises. So I would never consider a row isolation for just rhomboid. But you can shift the focus away from Lats with a wider elbow position during a row instead of elbow down at side. Same here, Id prefer this exercise to emphasize posterior delt. The rhomboids will still come to the party, just don't want them dominating and being the primary sensation.

[@catedoge3206]

yurt

[@sportsrehabexperts]

😖

[@dyderich]

I recently starting doing band pull aparts. I haven't had any shoulder or neck issues. I will try the different grips and the reach at the extension. I was also overextending backwards. Thanks again for the great info. I always learn something when I watch your channel.

[@y2kv1]

is there anything we can do - if we do already feel some form of injury from hyperextension during band pull aparts, or is the only thing to rest and avoid working on it.

[@sportsrehabexperts]

Doesn't sound like the right movement for you at this time. However, that's not an excuse not to be cable of doing this movement pain free. Just takes a specific route to get there. That generally starts with being assessed when the standard movements/general recommendations do not work.

[@BrawnyNerd]

Great video, showing all 3 grips helps others understand how you can perform this exercise as well. 10/10

[@sportsrehabexperts]

Thank you much!

[@성이름-p2v5k]

god. thanks.

[@KanonicallyKanon]

Excellent vid! Thanks for the advice. I’m actually apart to start these and wanted to double check I do them correctly.

[@chrisjohnson9789]

Thank you for the information. Most helpful.

[@sportsrehabexperts]

You're welcome! Thanks for watching!

[@cee8876]

Where can I get that band? What's the name of it? I'm having a hard time finding it.

[@ryanbaileyboxing]

🙏🏾🙏🏾

[@kevink1005]

if we get a burn in our neck muscle too when doing them does that mean we are doing it wrong?

[@sportsrehabexperts]

Possibly! If its a painful burn sensation this might not be the right exercise for you to be doing at the time either

[@SantiagoEspaillat]

Excellent excercise

[@sportsrehabexperts]

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