How to do a Loop Band Overhead Pull Apart
Reviewed by JP Michelsen, CPT, B.A. Kinesiology
About Loop Band Overhead Pull Apart
Instructions for Proper Form
A dynamic exercise targeting the posterior shoulder muscles, upper back, and improving shoulder mobility. By pulling the loop band apart overhead, it effectively engages the rear deltoids, rhomboids, and traps, essential for enhancing posture and reducing the risk of shoulder injuries. The overhead motion increases shoulder flexibility and strength, making it an excellent addition to both warm-up routines and strength training sessions.
- Grip the ends of a loop band with both hands.
- Hold it over your head with your palms facing forward.
- Adjust your hand positions until you find the right amount of tension in the band.
- Pull your arms out and down, stretching the loop band out behind your head.
- Stop when your loop band is in line with your arms.
- Slowly return to the starting position.
Alternative Exercises to Loop Band Overhead Pull Apart
1. Dumbbell Bent Over Reverse Fly
81.9 mSCORESWAPPED 174 TIMESDumbbell Bent Over Reverse Fly is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The use of dumbbells helps prevent compensating for strength discrepancies between sides. Leaning forward during the exercise allows for better isolation of the targeted shoulder muscles while also recruiting some muscle activation in the upper back.
2. Dumbbell Bent Over Row
94.4 mSCORESWAPPED 166 TIMESDumbbell Bent Over Row is a compound exercise that primarily targets the back, but also hits biceps. The use of dumbbells helps prevent compensating for any discrepancies in strength between sides, as well as adds more instability to the movement compared to equipment like barbells. This can be a great addition to any back workout for building muscle mass and strength.
3. Dumbbell Row
99.9 mSCORESWAPPED 96 TIMESThis compound movement primarily targets the back, but also hits the shoulders and biceps, as well as requiring some core activation for stability. By bracing yourself on the flat bench, you can position your torso parallel to the ground, without needing specific equipment. This is a great exercise with or without limited equipment, and a staple in many back workouts.
4. Loop Band Shoulder Squeeze
38.2 mSCORESWAPPED 95 TIMESLoop Band Shoulder Squeeze is an isolation exercise that primarily targets your back, but also hits your shoulders, traps, and triceps. The use of a loop band increases tension as you progress through the movement, making this a great exercise for developing strength near the end of your range of motion. This is a great addition later in your workout when you really want to fatigue your back, and build some muscle.
- Beginner
- Back
- Loop Bands
5. Bird Dog Rows
69.2 mSCORESWAPPED 54 TIMESBird Dog Rows are a compound movement that primarily targets the back, core, and glutes. This exercise combines a row with a Bird Dog position, adding significant instability that requires strong core activation. It's particularly useful for improving balance, overall stability, and addressing strength imbalances between sides. This is an effective addition for those looking to enhance functional strength and coordination.
6. Cable Row
99.8 mSCORESWAPPED 52 TIMESCable Row is a compound movement that primarily targets your back, but also hits your shoulders and biceps. This exercise is often done with a specific cable machine that sets you into the perfect position, but you can also use an adjustable cable to have more control over the direction your resistance is coming from. This is a great exercise for building muscle mass and strength in your back, and is a common addition to most upper body or pull workouts.
7. Lat Pulldown
100 mSCORESWAPPED 52 TIMESThis compound exercise primarily targets the back, but also hits the shoulders and biceps. The movement itself is based on a Pull Up, however, by locking your legs into place, you can add significantly more stability to the movement making it easier to complete a rep, as well as getting control over the resistance. This exercise can be easily adapted to meet your needs with different handles.
- Beginner
- Back
- Lat Pulldown
8. Loop Band Bent Over Row
32.3 mSCORESWAPPED 49 TIMESA compound exercise, the Loop Band Bent Over Row targets the back, shoulders, and biceps. It offers the benefit of adjustable resistance through band tension, making it versatile for strength levels. The movement enhances back strength and posture.
- Beginner
- Back
- Loop Bands
9. Renegade Row
33.7 mSCORESWAPPED 43 TIMESRenegade Row is a compound exercise that primarily targets your back, shoulders, and core. The movement involves holding a plank position with a dumbbell in each hand and performing a row on each side. This exercise adds instability from the plank, forcing you to engage your core for stability while performing the rows. It's great for developing overall strength and functional fitness.
10. Loop Band Seated Single Arm Row
21.9 mSCORESWAPPED 38 TIMESThis exercise targets the back, shoulders, and biceps by mimicking the rowing motion with a loop band. Performed seated, it allows for focused engagement of the muscles and the ability to adjust resistance easily by changing the band tension. This unilateral exercise helps in correcting muscle imbalances and strengthening the core due to the stabilization required during the movement.
- Beginner
- Back
- Loop Bands