Hello everyone..

so the band pull aparts are a great exercise that targets your Rear delts and middle traps..

but when i'm performing it i feel all the tension and the "burn" in my front delt and upper traps (that turns into some sort of tightness in the traps)

and after i'm done doing it (i do like 30-40 reps for 3-4 times during the day) i feel all the "pump" in my front delt while my rear delts feel like "meh"

so i'm pretty sure i'm doing it wrong..but i don't know where i'm mistaking..

i use a normal band that has a suitable resistance..

any help/tips please ?

Hey @Vanqu.

I think I know the exercise you are talking about.. and it sounds like maybe you are just tensing your entire deltoids during the movement. Try grabbing the band almost relaxed, then retract your shoulder blades before you start the exercise. Then imagine you're pinching a quarter between your shoulder blades. That should help you focus more on your rear delts and traps.

You can also post a video if you'd like us to check out your form :-)

thanks for the reply !

i tried what you said and it's still the same..

i'm pretty sure that the way i do the exercise is focusing only on my front delt because it gets so pumped that my shoulders round forward even more..

while i still don't feel anything in the back