All exercisesWarm-ups·Shoulders 
Band / Towel Pull-Aparts
ShouldersBack
Step 1 / 2
At a glance
- Equipment
- Resistance band or a towel
- Suggested reps
- 12–20 reps
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Common mistakes
You bend the elbows and turn it into a row, taking the rear delts out of it.
You shrug into the traps as the band spreads.
You let the band snap back to the start instead of resisting the return.
What to focus on
Make the return as slow as the pull — the rear delts work both directions.
Finish each rep with the shoulder blades fully squeezed and the band reaching the chest.
