Injury prevention · Level 1
Band pull-apart
Pull a resistance band apart in front of your chest, squeezing your shoulder blades.
- Suggested dose
- 2 × 15 rep · 30s rest
- Equipment
- Resistance band · or · Towel
- Works
- Upper back, Rotator cuff, Deltoids
- Pattern
- Scapular stability, Pull
How to do it
- Hold the band with straight arms in front, at chest height.
- Pull it apart moving your hands out to the sides, squeezing your shoulder blades.
- Return slowly (2–3 s).
Key points
- Shoulders down
- Elbows almost straight
Common mistakes
- Arching your back
- Shrugging your shoulders
Why it helps your tennis
Strengthens the posterior shoulder, which brakes the arm after each stroke.
Source: Complete Conditioning for Tennis, ch. 12
Related exercises
- Arm circles and hugsProgressive shoulder circles and cross-body hugs to activate the upper body.
- Single-arm rowOne-arm pull resting the other hand on a chair, flat back.
- Door towel rowLoop a towel around the handle of a closed door and row leaning back.
- Prone W pullLying face down with arms straight, pull your elbows to your ribs forming a W.