Resistance Band Pull-Apart (Pronated at 90 Degrees)
An elbows-at-the-sides band rotation with the palms facing down: the forearms turn out and stretch a looped band apart at waist height.
How to do it
Setup
Standing tall, elbows bent to 90° at the sides, a loop band held palms down between the hands in front of the belly.
Steps
- Turn both forearms out, stretching the band apart, elbows staying on the ribs.
- Pause as the shoulder blades draw together.
- Let the band bring the hands back in front of the belly slowly.
Common mistakes
Elbows sliding away from the ribs: keep them pinned; the turn is in the shoulders. Wrists turning palms-up as the band tightens: keep the palms down; that grip is the variant. Band too strong to open fully: use a lighter loop.
Breathing
Exhale rotating out, inhale returning.
