Band Pull-Aparts Behind Neck

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I’ve seen these in an article here, started using them and they seem to be helping my shoulder problems.
But what is the correct form (yes I’ve seen the vid).

I have moved from using a mini band -gradualy shortening the distance between my hands, thus making the ex more difficult. then progressed to using a light band and I’m starting to move my grip in.

Q’s:

  1. Am I correct to take the band down to my traps, i.e. below the neck?
  2. Do I need to keep my forearms vertical or is it OK to have them angled out, i.e. wrists further apart than elbows?

Thanks guys

2

I don’t have an answer but do you mind posting a link. Im curious.

3

Here, it’s just past half way down.

http://www.T-Nation.com/findArticle.do?article=07-008-feature

4

Nobody?

5

[quote]Old Dax wrote:

Q’s:

  1. Am I correct to take the band down to my traps, i.e. below the neck?
  2. Do I need to keep my forearms vertical or is it OK to have them angled out, i.e. wrists further apart than elbows?

Thanks guys [/quote]

Ummm… why don’t you just do it as its show in the article??

Chances are if EC went to the trouble of getting a video made then it’s gonna be right.

Common sense my man… :wink:

Besides, I doubt it matters THAT much whether theyre vertical or not.

6

You have to think to yourself why exactly it is that you are doing them.

If the form you are currently using is strengthening your upper back and shoulders then keep using it. If it hurts stop doing it.

Don’t worry so much about textbook form. Do what feels good and what gets you the results you need.

7

How is this not a lightweight behind the neck pullup?

8

[quote]Airtruth wrote:
How is this not a lightweight behind the neck pullup?[/quote]

Because you have to pull out against the resitance of the band which is attempting to pull your hands together.

9

Thanks for the replies guys.
The reason for asking is mainly that: 1. they seem to be working.

  1. I am getting stronger in that movement and, therefore, I’m increasing the resistance (from mini band to light band). When resistance is increased there is always some chance of form deteriorating. This is something I want to avoid.

  2. As with most exercise demonstrations,the demonstrator seems to be using resistance that is very light. Subtle changes do occur when exercise are made harder, I want to avoid gradual form deterioration but as it is a new exercise (to me) I’m not aware of what changes would / would not be acceptable.

10

I thought the point of the exercise was to ensure proper motor control and that the muscles are working correctly to stablise the scapula.

If that is the case then I see no reason why you need to bump up the resistance…

11

[quote]Hanley wrote:
I thought the point of the exercise was to ensure proper motor control and that the muscles are working correctly to stablise the scapula.

If that is the case then I see no reason why you need to bump up the resistance…[/quote]

GOOD POINT

12

[quote]Hanley wrote:
I thought the point of the exercise was to ensure proper motor control and that the muscles are working correctly to stablise the scapula.

If that is the case then I see no reason why you need to bump up the resistance…[/quote]

From the article:
“…you need to focus your attention on the scapular stabilizers, most notably the lower traps and serratus anterior, and the thoracic spine.”

I thought the exercise was to help address muscle imbalance i.e. strengthen the weaker, previously undertrained, musculature. Strengthening requiring some increase in resistance.

I agree that increase in resistance is not required if you’re just ‘firing the muscle’ to activate it, but surely there would be a requirement to strengthen at some time.