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Push Day B — Strength — osi-athletics

Band Pull-Aparts demonstration

Video coming soon

Full written instructions are in the details panel.

Warm-up · 1 of 2 · 2 sets

Warm-up · 15 reps

Band Pull-Aparts

Arms straight at shoulder height — pull the band apart until it touches your chest.

Push Day B — Strength1 / 2

Warm-up · Upper back

Band Pull-Aparts

Arms straight at shoulder height — pull the band apart until it touches your chest.

Sets2 sets

Reps15 reps

EquipmentResistance band

Duration≈ 40 sec per set

How to perform

01Hold a light band at shoulder height with straight arms and a shoulder-width grip.
02Pull the band apart by driving your hands out to the sides.
03Finish with the band touching your chest and shoulder blades squeezed together.
04Return under control without letting your shoulders roll forward.

Coaching cues

Keep your ribs down — don't arch your lower back to finish the rep.
Think 'long arms': no elbow bend as the band stretches.