The Band Pull Apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The band creates dynamic tension, allowing you to really focus on contracting these muscles, making it a great activation drill prior to upper-body lifting.
First, grab your band in both hands slightly wider than shoulder-width apart and with one raised up to shoulder height and the other at waist height. Make sure that there is no slack in this position.
This is the starting position.
From here pull your hands apart the best you can. Then return to the starting position. Then switch the hands so they are in opposite positions. Then repeat the pull-apart. Once you have done both this is one repetition, now repeat this for the desired amount.
If you can’t pull the band fully apart then you may need to play around with holding the band wider to get an effective workout.
If you have limited gripping ability try using the Active Hands D-Ring Aids and a Carabiner to make this exercise as safe as possible.