A jacked up shoulder can be a buzz kill to any training program or fitness routine. Add some Half Kneel Band Pull Aparts to protect your shoulders from wear and tear.

This exercise targets important shoulder stabilizers and upper back muscles. Having these muscles active and strong is one of the keys to long-term shoulder health.

Start in a half kneeling position with your core short. Engage your core by imagining you are about to take a punch to the stomach. This will protect from rocking back into lumbar extension when you perform the pull apart. Avoid pulling apart behind your body. Stop the pull apart when the band reaches your chest. Keep your chin tucked back in a double chin position.

This is a great exercise for your warm-up routine. It’s also used appropriately when paired with pushing upper body exercises. Shoot for 2-4 sets of 8-20 total repetitions.

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Tim DiFrancesco, PT, DPT, ATC, CSCS spent 6 seasons as the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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