Shoulders · Resistance bands

Resistance Band Supinated Grip Pull Apart

The resistance band supinated grip pull apart is an isolation exercise designed to strengthen the rear deltoids, rhomboids, and external rotator cuff muscles. It works well as a warm-up drill to prepare the shoulders for heavy presses or as a postural accessory at the end of an upper-body session.

Muscles: Shoulders, Back
Equipment: Resistance bands
Type: Strength
Animation: Women

How to do it

Stand with your feet shoulder-width apart, holding the resistance band in front of you at shoulder height with an underhand grip, palms facing up.
Extend your arms straight forward, hands about shoulder-width apart with light tension in the band.
Inhale and brace your core. As you exhale, pull the band apart by moving your arms out to the sides, squeezing your shoulder blades together until the band touches your chest.
Hold the end position briefly.
Inhale and slowly bring your hands back together, controlling the band's tension.

Common mistakes

Shrugging the shoulders upward during the pull shifts tension away from the mid-back and overactivates the upper trapezius.
Arching the lower back to force the band to the chest compromises core stability and takes tension off the rear shoulders.
Allowing the band to snap the hands back together eliminates the eccentric phase and reduces muscle engagement.

Tips

Keep a soft, fixed bend in your elbows throughout the movement rather than locking the joints out.
Initiate each repetition by retracting your shoulder blades before drawing your hands outward.
Adjust the resistance by simply widening or narrowing your grip along the band instead of changing your posture.

Sets and reps

Perform 2 to 4 sets of 15 to 25 repetitions with 30 to 60 seconds of rest between sets to prioritize shoulder endurance and control.

Muscles worked

Resistance Band Supinated Grip Pull Apart: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

Why is an underhand grip used instead of an overhand grip?

The underhand grip places the shoulders into external rotation, which targets the rotator cuff more effectively and reduces the risk of impingement.

What should be done if there is pain in the shoulder during the pull?

Stop the exercise immediately and adjust the band tension; if discomfort persists, consult a qualified healthcare specialist.

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