Tip: The Lying Band Pull-Apart

Big bench pressers use this movement to build the upper back and protect shoulder health.

The banded pull-apart is a great upper back movement, and wonderful at improving shoulder health, upper back stability, and tightness for benching.

A great way for powerlifters to add these to their training is to do them in the same plane as the standard bench press: lying down on a flat bench with both scapular depression and retraction.

Hold in the contracted position for three seconds before releasing. This creates stability in the setup and helps balance out the pushing versus pulling work on bench day.