• Published: 03 June 2018
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    If there was one exercise that you should be doing every single workout, and even on off days, then this would be it. In this video, I’m going to show you the number one exercise that you should do every day that will help to improve your posture, fix common muscle imbalances, improve your performance on the big lifts, and increase your shoulder joint mobility.

    The exercise you need to perform is the band pull apart. Now, before you think to yourself that you have done plenty of these and you haven’t seen the tremendous benefits that I’m promising you here, I want to be sure you take note of how I’m telling you to perform the exercise. There are key mistakes made when doing band pull aparts that I want to help you fix right now.

    First is the grip applied to the band when doing the pull apart. Most people will take an overhand grip on the band and start pulling their hands away from midline out to their sides. Usually, this is done with the hands at shoulder level or slightly lower. The problem with this is that in order to get your arms turned over and the hands on top of the band you put your shoulders into a bit of internal rotation. When you raise your arms up, this can become an uncomfortable position for some and more problematically an overused position for almost everyone.

    We simply do not get enough shoulder external rotation in our daily lives and exercise routines. We can fix that by quickly shifting the grip to an underhand position and performing the pull apart this way. As you move the hands backwards you want to try and lead with your thumbs so that you feel the shoulders rotating even more and the muscles of the rotator cuff firing up as well.

    The next thing people do is they aim to perform high rep counts of these rather than high quality reps. When it comes to the band pull aparts, you likely aren’t going to fix any issues if all you are doing is racking up lots of low quality reps. Since this is an issue of poor muscle activation and not volume you would be doing yourself a favor by focusing on high quality contractions each time albeit at a lower total rep count.

    Next, you want to change the plane in which you move the band. Too many people think that pull apart should occur parallel to the ground with a focus on the protraction and retraction of the scapulae to improve the strength of the rhomboids. That really should not be the focus of the move. Not when you consider that the upward and downward rotation of the shoulder blades is an often times much more overlooked element of normal movement.

    Pull from a high to low position and you won’t only hit the rotary component of shoulder elevation but also you will still get the benefits of the mid scapular retraction that comes from doing the exercise as it is commonly done.

    All in all, when you perform this exercise properly you start to retrain the muscles of the shoulder blades that were likely under activated and dormant. Your rounded shoulder posture will quickly start to go away, strength and muscular imbalances that came from years of bad training will start to dissipate, shoulder mobility will improve and the strength on the big lifts will increase even without changing anything else about your training.

    The key to the effectiveness of all of these benefits is just making sure to consistently get this done. I’m not talking about having to carve out a lot of extra time to do this. As little as 20 to 30 reps each day (that should take you no longer than 1-2 minutes) is enough to start overcoming all of the negative side effects that have come from ignoring this exercise until now. No need to worry about overtraining with this since there is very little eccentric focus and the band is not enough to cause breakdown. The strength you see will be from neuromuscular reeducation.

    For more tips like this all wrapped into one step by step program, head to and get the ATHLEAN-X Training System. Start training like an athlete and see how much faster you can build ripped, lean muscle without having to sacrifice the health of your body and joints along the way.

    For more videos on one exercise to do after every workout and the best thing to do before every workout, be sure to subscribe to our channel here on RUclip at
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Comments • 3 951

    ATHLEAN-X™   11 months back

    Want to win an ATHLEAN-X program for free, no strings attached? Click the link below to find out how!

    • KD KANNAN007
      KD KANNAN007  2 months back


    • Nic Mus
      Nic Mus  4 months back

      I need so much help and am so down. I'm a detrained ex gymnast with flat feet so I'm a physios nightmare I'm sure. I have a 3 month old baby and can't shake the excess weight I've put on in the last 3 years from a death close to me, an ectopic pregnancy and a lot of binge or no eating. I used to be so fit and now at 30, with a baby I don't know where to start. Do I do hypertrophic first since more muscle = higher bmr? Or do I start with some simple hiit to increase fitness first or both? Argh I have so much information in my head and nothing to do with it. I feel so motivated when I watch your videos too and then fall short when I have no idea what to do next. I'm going insane :( I'm so motivated and I stick to what I plan, I just wish I had a plan.

    • Suprakash Banik
      Suprakash Banik  5 months back

      Can you show some exercises to fix the fluffy cheek muscles and make them slim

    • ding dong
      ding dong  6 months back

      @randy eastman type 48 rubber bands from eBay

    • randy eastman
      randy eastman  6 months back

      where can i get the bands and what type ? thanks

  • Richard Ellis
    Richard Ellis  4 days back

    Band pull apart now added to daily workout along with face pulls...

    • Oisin Coulter
      Oisin Coulter  5 days back


      • P. Prasad
        P. Prasad  1 weeks back

        *Jeff* , everytime you teach me something new, it pushes old stuff out of my brain.

        • Nikhil Chorotia
          Nikhil Chorotia  2 weeks back

          how to make same body like Hrithik Roshan

          • dipro001
            dipro001  2 weeks back

            Next video: Breathing multiple times a minute changes your gains!

            • GPS BOSS
              GPS BOSS  2 weeks back

              Jeff doesn't rotate his shoulders , the whole universe goes around him 😂

              • Norse Raven
                Norse Raven  3 weeks back

                Great video.
                When I do these, and I’ve been doing it a lot. But I do get pain in the front of my shoulders when doing these

                • Oculus 111
                  Oculus 111  3 weeks back

                  Thank you! I have "rolling shoulders" and horrible posture, I'm going to try this

                  • Chuck Freeburg
                    Chuck Freeburg  3 weeks back

                    so.... more important what is the band? ima noob. size/strength???

                    • Felipe Campos
                      Felipe Campos  3 weeks back

                      But the question is: won't it kill my gains?

                      • Lukas x
                        Lukas x  3 weeks back

                        Fuck, i knew i had a weak rotator cuff, but i didnt know it was THAT weak. Just tried this excercise and it hit like a truck, thank you Jeff!!

                        • Edwin James
                          Edwin James  3 weeks back

                          He looks like that traitor Michael Flynn

                          • Mark Stratton
                            Mark Stratton  4 weeks back

                            All these rotator cuff exercises are helping me immensely (arm and shoulder pain greatly reduced!). Thank you!

                            • Mrbigolnuts
                              Mrbigolnuts  4 weeks back

                              I've been to hospital for severe rhomboid strain through neglecting these muscles, evey thing Jeff says in this vid is some of the best advice you can get if your serious about working out and staying fit.

                              • Don Moore
                                Don Moore  4 weeks back

                                What's up guys

                                • Todd Cruz
                                  Todd Cruz  4 weeks back

                                  Love this!

                                  • Mikeyprs21
                                    Mikeyprs21  1 months back

                                    Trying to find a decent resistance band to use which doesn't cost the earth and snap in 5 minutes... any ideas anyone?

                                    • Hasan
                                      Hasan  1 months back


                                      • Seth Lockhart
                                        Seth Lockhart  1 months back

                                        Im just startimg out, never done any weight training. I bought some bands after watching the better posture video. I got medium weight, heavy and ultra heavy. What weight should i do this with?

                                        • BigT
                                          BigT  1 months back

                                          I love this guy!!! I have used the elastic bands the incorrect way (as Jeff pointed out) on and off for so many years....had NO idea that this was the correct way. As soon as I saw Jeff do it the correct way, I ran into my basement, got one of my elastic bands and did a few, what a huge difference and I could really feel it right away! I doubt I will do this every day but will certainly do it on a regular basis and will try it on my oscillating lateral vibration platform machine for a nice twist...this guy is absolutely the best in how to videos....can't get enough of him, thanks again Jeff!

                                          • Michele Corwin
                                            Michele Corwin  1 months back

                                            Put a shirt on.

                                            • James Miller
                                              James Miller  1 months back

                                              I thought I recovered from adhesive encapsulitis after almost a year of physical therapy; I was pain free and had full range of motion for a year...but it came back five months ago. This exercise is similar to what I've been doing with exercise bands, but with your focus on strengthening the minor muscles that help the shoulder rotate - especially from a over head start has me excited. I can't wait to give this a try.

                                              • michael cebisch
                                                michael cebisch  1 months back

                                                Too bad there’s no gym for your face Jeff

                                                • ahmed fadel
                                                  ahmed fadel  1 months back

                                                  Not facepulls????

                                                  • Jack Prohens
                                                    Jack Prohens  1 months back

                                                    Jeff is my savior. No joke. Jeff changed my life.

                                                    • Peter File
                                                      Peter File  1 months back

                                                      I’ve been doing this since this video came out and I’m just wondering if anyone else has had shoulder blade/rhomboid pain, especially when breathing in?

                                                      • 93lorelei
                                                        93lorelei  1 months back

                                                        Try getting body work on your serratus anterior.

                                                    • MIKE67948
                                                      MIKE67948  1 months back

                                                      Jeff is my freakin HERO man, LOL

                                                      • strong island
                                                        strong island  2 months back

                                                        When he said "back", his back automatically flexed on its own.

                                                        • H. G Maglione
                                                          H. G Maglione  2 months back

                                                          Name of the band, thanks

                                                          • mort snerd
                                                            mort snerd  1 months back

                                                            It's an Elast-X black band. He sells them on his website. 5-40 lbs. resistance.

                                                        • Anthony Z
                                                          Anthony Z  2 months back

                                                          What kind of band (how much resistance)???

                                                          • mort snerd
                                                            mort snerd  1 months back

                                                            It's an Elast-X black band. He sells them on his website. 5-40 lbs. resistance.

                                                        • Jacob Friedman
                                                          Jacob Friedman  2 months back

                                                          That just looks like a lat pulldown with a band

                                                          • Yahya Hamid
                                                            Yahya Hamid  2 months back

                                                            Can I instead do face pulls?

                                                            • Megabloost
                                                              Megabloost  2 months back

                                                              I love how Jeff's nipples kiss his biceps when he moves

                                                              • xBROx Sub Zero
                                                                xBROx Sub Zero  2 months back

                                                                Jeff's biceps are goals

                                                                • Georg F
                                                                  Georg F  2 months back

                                                                  All these knots in you mic cable really trigger me ... sorry can't help it.

                                                                  • Zetsuke4
                                                                    Zetsuke4  2 months back

                                                                    This is EXACtLy the one video I was looking for— thank you!!!

                                                                    • Zetsuke4
                                                                      Zetsuke4  2 months back

                                                                      this is sooooo very very very helpful

                                                                      • Toro
                                                                        Toro  2 months back

                                                                        Can I still get a six pack at age 40?

                                                                        • Toro
                                                                          Toro  2 months back

                                                                          Women would have a hard time listening to jeff, I know my gf is :D

                                                                          • Vince Chang
                                                                            Vince Chang  2 months back

                                                                            Thank you for this! I’m a climber and currently suffer from minor rotator cuff tears in my left shoulders. Been looking for an exercise to try to strengthen the muscles around that area. Cheers!

                                                                            • Travis
                                                                              Travis  2 months back

                                                                              You are BY faaaaaaaar the best workout video on YouTube. I follow all of your workouts and been noticing the difference. Thank you so much ! I’ve tried a lot of other youtubers and didn’t see not near enough as good of a result as yours

                                                                              • Liam Polo
                                                                                Liam Polo  2 months back

                                                                                Reckon there's too many men in these comments that knock one out in under a minute

                                                                                • Pedro Cati
                                                                                  Pedro Cati  2 months back

                                                                                  I thought he was gonna suggest face pulls lol

                                                                                  • Mi Amivo
                                                                                    Mi Amivo  2 months back

                                                                                    {every single day} series- plz make more of this videos.

                                                                                    • Pardeep Krishan
                                                                                      Pardeep Krishan  2 months back

                                                                                      Does this exercise is similar to face pulls with rope as Jeff's another video?

                                                                                      • Phil Carrington
                                                                                        Phil Carrington  2 months back

                                                                                        Since I've been listening to the "Rubberband Man", by the Spinners for a couple of minutes everyday, I've noticed an improvement in my workouts. And saved money on the bands.

                                                                                        • gianluca bonetti
                                                                                          gianluca bonetti  2 months back

                                                                                          Jeff is the man