SHIFT Fit
Band pull apart
Band pull apart: written movement steps, equipment and example doses. General information to help you choose an appropriate starting point.
How to do it
- Hold band ahead at chest height.
- Separate hands by opening arms sideways. Avoid shrugging. Bring your hands back together at chest height under control.
- 2 sets × 5 reps; 75s rest between sets. Use light resistance or an easy supported setup. Practise the same controlled path on every repetition. Finish with at least 2 comfortable repetitions in reserve. Avoid shrugging. Count one complete outward-and-return movement as one repetition; for alternating limbs, each individual limb action counts once.
Equipment
- resistance band
Example variations
The written steps above use one library example. These other doses are separate options, not instructions to complete every variation or progress automatically.
| Level | Example dose | Equipment |
|---|---|---|
| beginner | 2 sets × 5 reps; 75s rest between sets. | resistance band |
| beginner | 2 sets × 8 reps; 75s rest between sets. | resistance band |
| beginner | 3 sets × 8 reps; 90s rest between sets. | resistance band |
| beginner | 2 sets × 12 reps; 90s rest between sets. | resistance band |
| beginner | 2 sets × 6 reps; 90s rest between sets. | resistance band |
| beginner | 1 set × 8 reps. | resistance band |
Safety and comfort
- Stop for pain, dizziness or unusual breathlessness; do not force range or train to failure. Use the listed support and comfortable range; seek individual advice for a current injury or an uncertain restriction.
- Shrugging; arching the back; forcing the arms behind the trunk. Exercise check: Avoid shrugging.
General movement information, not an individual exercise prescription. Independent trainer or clinical review is not claimed. Use appropriate support and seek individual advice for an injury or restriction.