Band pull-apart

How to do this exercise

1. Step:1 Stand with your feet shoulder-width apart, holding a rubber band in front of you with an overhand (palms facing the floor) or neutral grip.
2. Step:2 Extend your arms in front of you at shoulder height. Your hands should be spaced far enough apart that the elastic is already slightly taut.
3. Step:3 Keep your arms almost fully extended (slight bend at the elbow allowed) and your shoulders low (do not shrug your shoulders).
4. Step:4 Spread your hands sideways, pulling the elastic until your arms are aligned at your sides and the elastic touches your chest.
5. Step:5 During the movement, focus on squeezing your shoulder blades together.
6. Step:6 Pause for one second in the maximum contraction position.
7. Step:7 Slowly return the hands to the starting position, controlling the tension of the elastic.