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Edinburgh Baseball Club
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Band pull-aparts

At home Pitchers Catchers Infield Outfield

EasyAbout 4 minOn your own

Strengthens the upper back and the back of the shoulders, which slow the arm down after every throw.

Video: Muscle & Strength

Also: Elbows at the sides, palms up · Elbows at the sides, palms down · 3-D band pull-apart

Set up

Stand tall holding a light band at shoulder height, arms straight out in front, palms down, hands about shoulder-width apart.

You need: A light resistance band

Steps

  1. Breathe out and pull the band apart until it nearly touches your chest
  2. Squeeze the shoulder blades together at the end
  3. Return slowly, keeping tension on the band

Coaching points

Adjust it

Easier

A lighter band, or hands further apart.

Harder

A thicker band, or hold for two seconds at the chest.