Resistance Band Pull Apart

The resistance band pull apart is a simple movement with an unusually good return: holding a band at arm's length in front of you and pulling your hands apart until the band touches your chest. It trains the rear deltoids, the rhomboids and the middle trapezius, the group responsible for holding the shoulder blades back, and it does so with a load light enough that you can perform it daily without interfering with anything else in your programme. That last point is what makes it so widely prescribed. Sitting at a desk and pressing in the gym both pull the shoulders forward, and this pulls them back. Keep the arms straight throughout, since bending the elbows turns it into a row, and move your grip closer together on the band when you want more resistance.