What is Band Pull Apart Neutral Grip?

The Band Pull Apart Neutral Grip is an easy mobility exercise that strengthens the shoulders, trapezius, and upper back by retracting the scapula against light band resistance. It improves posture and shoulder stability when performed with controlled movement and depressed shoulders, making it suitable for beginners and warm-ups.

How to Do Band Pull Apart Neutral Grip

  1. Set up band: Hold a light resistance band with a neutral grip, hands about shoulder-width, arms extended in front at chest height. Check band tension.
  2. Maintain posture: Stand tall, ribcage down, shoulders depressed away from ears. Keep a slight bend in the elbows throughout the movement.
  3. Retract scapula: Pull the band apart by squeezing shoulder blades together, leading with your elbows, keeping movement controlled and thoracic spine stable.
  4. Squeeze at top: Hold the end position for 1–2 seconds, feeling the contraction across shoulders, traps and upper back without shrugging the shoulders.
  5. Return with control: Slowly release to the start in a controlled manner, resisting the band to protect the shoulder joint. Repeat for chosen reps.

Muscle Groups

Shoulders, Trapezius, Back

Description

Grip a light resistance band, hands about shoulder width apart. Use a neutral grip (palms facing each other) Start with your arms extended in front of you, about chest height.

Pull the band apart by retracting your scapula (pinch your shoulder blades together), squeeze at the top, back engaged.

Return to the start with control. Repeat for Repetitions.

Keep the shoulders depressed (Down, away from the ears, don't allow them to shrug upward)

Movement Group

Mobility

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Band Pull Apart Neutral Grip?

This exercise strengthens the shoulders, traps and upper back, improves scapular control and posture, and reduces shoulder pain risk. It's ideal for warm-ups, mobility work and rehabilitation when performed with light resistance and controlled technique.

What common mistakes should I avoid with this exercise?

Avoid common errors: shrugging the shoulders, using too heavy a band, flaring elbows, arching the lower back, and moving too fast. Focus on scapular retraction, depressed shoulders, and slow controlled reps to protect the shoulder joint.

How can I progress or modify the Band Pull Apart Neutral Grip?

To progress, use a thicker band, increase reps or add pauses at peak contraction. For easier options, choose a lighter band or reduce range of motion. Alternatives include face pulls, prone Y/T raises or band pull-aparts with different grips.