Band Pull Aparts..

[nufc_jay]

Any of you guys do these to strengthen/aid recovery of the upper back, shoulders?

[vibit]

I do, so?

[MrSmall]

yes

FACT

[nufc_jay]

Right - a little more info douches, any good? See any growth?

[scrap]

10 minutes in, [Only registered and activated users can see links. ]

[vibit]

Growth? Who does that for hypertrophy?

Maybe for strengthening the upperback, as an assistance exercise, or for correcting postural deficiencies and preventing injuries, etc. etc.

But for growth? Nah.

[viru§™]

Originally Posted by vibit

Growth? Who does that for hypertrophy?

Maybe for strengthening the upperback, as an assistance exercise, or for correcting postural deficiencies and preventing injuries, etc. etc.

But for growth? Nah.

They're actually pretty good for trap size. You'd need to get some stronger bands, though.

[vibit]

Originally Posted by viru§™

They're actually pretty good for trap size. You'd need to get some stronger bands, though.

Hmm, I guess I may be mistaken.

[viru§™]

Originally Posted by vibit

Hmm, I guess I may be mistaken.

Most people just do shrugs for traps which is ok but not good for full development.

The traps elevate the shoulders (shrugs) but they also retract the shoulder blades. I've never seen anyone at the gym doing rows correctly with full retraction. They slap on a shit load of weight, pull their elbows back to their torso, but they don't ever retract their shoulder blades which pretty much takes the traps out of the movement. This is where band pull-aparts can be useful as the entire movement is retraction of the shoulder blades so it fills in that gap. This doesn't apply to everyone, but probably around 99% of people in the gym.

There's also the fact that stronger traps and rhomboids pull the shoulders back into correct posture making the traps look bigger as they're contracted instead of relaxed as in the case of poor posture.

[oskari]

Originally Posted by viru§™

Most people just do shrugs for traps which is ok but not good for full development.

The traps elevate the shoulders (shrugs) but they also retract the shoulder blades. I've never seen anyone at the gym doing rows correctly with full retraction. They slap on a shit load of weight, pull their elbows back to their torso, but they don't ever retract their shoulder blades which pretty much takes the traps out of the movement. This is where band pull-aparts can be useful as the entire movement is retraction of the shoulder blades so it fills in that gap. This doesn't apply to everyone, but probably around 99% of people in the gym.

There's also the fact that stronger traps and rhomboids pull the shoulders back into correct posture making the traps look bigger as they're contracted instead of relaxed as in the case of poor posture.

Finishing the deadlift with locked back shoulder blades has worked for me, combined with full range presses, push presses and jerks etc. Basically just finishing the movements properly on every repetition in the gym... plus doing bridge exercises of course

[thejokerswild]

I've always viewed them as a injury prevention/recovery exercise. good for rotator cuff stability