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Do This EVERY SINGLE Day! (WORKOUT OR NOT)

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Rating: 4.0; Vote: 1

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
Date: 2022-04-22

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Comments and reviews: 10

Adey
Jeff, I just want to say THANK YOU, THANK YOU, THANK YOU! I have been going to physio, falling out with therapists who gave up on me over the past 15 years and I eventually gave up. I have an issue that has developed which causes pain in my rhomboids when I try to correct my posture, if I stand with my back to a wall and move it around you can literally hear it cruncing, I gave up and thought -this is it, this is here for the rest of my life! - (sad face)
I have done 30 of these slowly and concentrated for the past 3 days and here is what I found:
Better posture
I look better standing relaxed
Reduced pain in the rhomboids
I cannot believe this simple thing has worked, thank you so much, Jeff, keep bringing the knowledge, you absolute gangster!
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bgmpt
It's interesting how the origin of the lower trapezius muscle on the right is attached significantly distal to that on the left. That asymmetry is unusual. Conversely, the left teres major is more developed than the right. The increased elevation of the right shoulder girdle versus the left is something than can create problems. You might want to have a video camera focused on your back with a screen in front of you so you can have visual feedback during your performance of this exercise. Good videos.
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Intellectual
Jeff I don't know if you've ever been asked this question. But I was wondering if there's any benefit to training with bands on one full week and then training with weights on another full week? Back and forth like that. I was wondering if there's any benefits to it and if there is could you maybe possibly make a video on this to explain what kind of benefits you would get from it? Compared to just working with weights all the time. Thank you
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Peter
Jeff-Doubt you-ll see it, tho please accept my humble apology for my earlier comment below. After having watched many of your videos now, you-re clearly a guy who cares about others, inspirational, & walk the walk.
Espec as guy >40 in great shape since college before injury, out of gym awhile exacerbated by pandemic, body/diet (alcohol) went to shit. Your info AND demo-s are invaluable. Looking fwd to getting some of ur supplements! T/y
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kevin
this is a good one Jeff, big fan of your work even though I dont currently work out you have almost convinced me to start lol
but more importantly I find these videos incredibly useful as youre not just talking about workouts but why they are wholistically important and useful to us as humans in a modern context which is so scarce even in the age of the internet
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Jeff
At age 67 and disgnosed with bad shoulders, I have used Jeff's pointers for all mucles in my upper body, specifically those concerning shoulders. I can say without a doubt that Jeff's pointers have helped me rehabilitate my shoulders and reduced rotator cuff problems in ways I never thought possible! This particular exercise has even helpe problems in my neck.
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XxOnEsTaRrxX
I really enjoy watching all of your videos when I have spare time. You really put the knowledge behind the visual descriptions of each exercise, technique and put the upmost precision in showing what you explaining. I ordered a band after watching this video. I appreciate you thorough breakdowns. Keep it up and I'll look forward to your future videos!
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Professor
More good advice --- Jeff is great. I follow his advice daily on every type of training I do. at 77 y. o. avoiding injury is key. Jeff keeps me fit at 5'9-- and 155 lbs. < 10% fat. His meal suggestions also are very important. YEA AthleanX
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nicol-
thank you Jeff, this routine is helping me lessen the shoulder pain I've been dealing with for a long time.
Been doing many sets of low reps high quality throughout the day, and my posture and mobility is definitely improving
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Mur
This is impossible for me, because I can't supinate (both arms. I believe it a congenital defect. I'm a drummer and I've never been able to play with a traditional grip because of this. That's why I play matched grip.
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