Resistance Band Pullapart (Supination at 90 Degrees)

Resistance Band Pullapart (Supination at 90 Degrees): So führst du sie aus

1. 1Stand tall with your feet hip-width apart and your core lightly braced.
2. 2Hold the resistance band with both hands, starting with a pronated grip (palms facing down), hands roughly shoulder-width apart.
3. 3Raise your arms to shoulder height so they are parallel to the floor and the band is taut in front of you.
4. 4Begin pulling both ends of the band apart horizontally, keeping the elbows nearly straight with only a very slight bend.
5. 5As you pull the band outward, simultaneously rotate your forearms so your palms turn upward — this is the supination cue that distinguishes this variation.
6. 6Continue until the band touches or nearly touches your chest, with your palms fully facing the ceiling and your shoulder blades squeezed together.
7. 7Pause briefly at the end range, feeling the tension across the back of your shoulders and upper back.
8. 8Slowly reverse the motion — re-pronate your forearms as you bring your hands back to center — maintaining control throughout the return.
9. 9Repeat for the target number of repetitions without losing arm height or letting the band go slack between reps.

Technik-Tipps

• Keep your arms at shoulder height for the entire set — allowing them to drift below 90 degrees shifts the movement away from the intended rear shoulder position.
• Time the supination so that the palm rotation is gradual and continuous through the pull, not a sudden flick at the end of the range.
• Maintain a nearly straight elbow throughout; excessive bending converts the pullapart into a row and removes the horizontal abduction demand.
• Keep your shoulders packed down and away from your ears to prevent the upper trapezius from taking over the movement.
• Use a light to medium band — the supination adds complexity, and going too heavy will compromise both the range of motion and the palm rotation.

Häufige Fehler

• Flicking the wrists at the very end instead of supinating gradually through the pull, which misses most of the external-rotation benefit and creates a jerky movement pattern.
• Letting the arms drop below shoulder height during the pull, which alters the muscle angle and reduces the training stimulus to the rear shoulder.
• Bending the elbows too much, turning the exercise into a row rather than a horizontal abduction with external rotation.
• Shrugging the shoulders upward as the band is pulled apart, which shifts the workload onto the upper trapezius instead of the rear deltoids and upper back.
• Allowing the band to snap back quickly on the return, which eliminates the controlled eccentric load and reduces the stability benefit of the exercise.

Häufig gestellte Fragen