Build Shoulder Strength with Arms Behind Pull Apart

Arms Behind Pull Apart

Rep Range

Time Based

Hints

Begin by standing tall with your feet hip-width apart, chest lifted, and shoulders drawn slightly back and relaxed. Extend both arms behind your back with a slight bend in the elbows, reaching one arm across to grasp the opposite wrist. Ensure your grasp is firm yet comfortable. Once your grip is secured, push the hands slightly inward against the back while drawing the elbows gently backward, which further accentuates the chest opening. Along with this, lift your chest up further and draw your shoulders back to deepen the stretch across the front of the chest and shoulders. The combined action of pushing the hands inward and drawing the elbows back creates a more dynamic stretch. After holding this position and feeling the stretch, gently release and repeat for the desired reps.

Common Mistakes

Ensure not to over-arch the back or strain the neck. Avoid pulling or pushing too aggressively, as this might lead to discomfort or strain.

Breathing

Take a deep inhale as you set your stance and secure your grip. As you push your hands inward and draw your elbows back, exhale slowly, allowing your chest to open up more with each breath. Maintain calm, steady breaths as you hold the position, enhancing relaxation and the depth of the stretch. Inhale as you prepare to release the stretch, exhaling as you return to your starting position.

Muscle Focus

Primary Focus Area

Chest, Front Shoulder, Serratus Anterior