Open Door Pull Apart

Instructions

1. Stand tall.

2. Hold the resistance band with both hands.

3. Lift your arms so your upper arms are at shoulder height.

4. Bend both elbows to 90 degrees, making a “goalpost” position.

5. Pull your arms apart and open them outward, keeping the elbows lifted at shoulder height.

6. Squeeze your shoulder blades gently as your arms move back.

7. Stop when you can no longer keep good form.

8. Slowly return to the starting position.

Common Compensations

• Do not shrug your shoulders.

• Do not let your elbows drop.

• Do not arch your low back.

• Do not jut your head forward.

• Do not let the band pull you back too quickly.

Extra Info

• Keep your neck relaxed.

• Keep your ribs down and core lightly engaged.

• You should feel the back of the shoulders, upper back, and shoulder blade muscles working.

• You should not feel sharp pain or pinching in the front of the shoulder.