Band Pull-Apart Super Series for Healthy Shoulders

One of the biggest issues we face at our gym is shoulder health. This is because we have a lot of personal training clients who have spent the majority of their lives hunched over a desk with anteriorly rotated shoulders, and we have a lot of powerlifters who bench press all the time and hate doing mobility work. So I came up with this band pull-apart series to address these issues in a simple yet effective manner. The series consists of ten reps of seven different pull-apart variations.



The variations are as follows:

• 10 X band pull-aparts, arms straight, hands pronated
• 10 X band pull-aparts, arms straight, hands supinated
• 10 X band pull-aparts, elbows bent at 90 degrees, hands pronated
• 10 X band pull-aparts, elbows bent at 90 degrees, hands supinated
• 10 X band pull-aparts, bent over, elbows bent at 90 degrees, hands pronated at face level
• 10 X band pull-aparts, bent over, elbows bent at 90 degrees, hands supinated at face level
• 10 X overhead band pull-aparts

I recommend starting with one set (seventy reps) a day for about a week and work up to three sets (210 reps) a day. They can be done as part of the warm up, between set work, as an accessory movement, or at the end of the workout. You can split them up or do all three sets at once. It doesn’t really matter. The only stipulation I have is don’t do all three sets prior to a heavy bench or press workout. It will fatigue your stabilizers too much. Instead, you can do one set as part of your warm up and the other two after the heavy bench session. Usually, you'll notice much improved strength and mobility in just a few days and significant improvement in your overall shoulder health after a few weeks. Check out the video below and good luck.