Band Pull-Apart Exercise

What it is, how to do it, and what are the benefits?

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This study examined the effects of hand position and movement direction on shoulder muscle activity during band pull-apart exercises, a common rehabilitation technique.

PMID: 35391860

Key Points

Aim: To measure shoulder muscle activity during band pull-apart exercises and determine how arm position and movement direction affect muscle engagement.

Methods:

• 10 healthy male subjects (average age 36)

• EMG activity measured on 5 shoulder muscles

• Subjects performed exercises in 9 conditions (3 hand positions x 3 movement directions)

• Muscle activity normalised to maximum voluntary contraction (MVC)

Key Results:

• Muscle activity ranged from 15.3% to 72.6% of MVC across conditions

• Hand position significantly affected muscle activity:

  • Palm up: Increased infraspinatus and lower trapezius activity

  • Palm down: Increased upper trapezius and posterior deltoid activity

• Movement direction significantly affected muscle activity:

  • Diagonal up: Highest activity for most muscles

  • Diagonal down: Lowest activity for most muscles

Practical Takeaways

1. To target infraspinatus and lower trapezius:

   • Use palm up hand position

   • Perform a diagonal up movement

2. To engage upper trapezius and posterior deltoid:

   • Use palm down hand position

   • Perform a diagonal up movement

3. For overall higher muscle activation:

   • Focus on diagonal up movements

4. To reduce upper trapezius involvement:

   • Use palm up or neutral hand position

   • Avoid diagonal up movement

Key Takeaways

1. Band pull-apart exercises effectively activate shoulder muscles (15-73% of MVC).

2. Hand position and movement direction significantly influence muscle activation patterns.

3. During rehabilitation, clinicians can adjust these variables to target specific muscles or muscle groups.

4. The exercise's versatility allows for tailored approaches to address individual patient needs.

5. Band pull-aparts are a convenient and effective option for shoulder strengthening, requiring minimal equipment.

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Reference

Fukunaga T, Fedge C, Tyler T, Mullaney M, Schmitt B, Orishimo K, McHugh M, Nicholas S. Band Pull-Apart Exercise: Effects of Movement Direction and Hand Position on Shoulder Muscle Activity. Int J Sports Phys Ther. 2022 Apr 2;17(3):400-408. doi: 10.26603/001c.33026. PMID: 35391860; PMCID: PMC8975561.