Band Pull-Apart

1. Starting Position:
- Stand up straight with your feet shoulder-width apart.
- Hold the resistance band with both hands. If using no equipment, extend your arms straight in front of you.
- Your arms should be straight, at shoulder height, and parallel to the ground.
- Keep a slight bend in your elbows to prevent any strain.

2. Movement:
- Slowly pull the band apart by moving your arms outward to the sides.
- Focus on squeezing your shoulder blades together as you pull.
- Continue until your arms are fully extended to the sides, keeping tension in the band (or maintaining tension with no equipment).

3. Return:
- Gradually bring the band back to the starting position, maintaining control throughout the movement.
- Do not let your arms drop or lose tension.

4. Repetitions:
- Aim for 10 to 15 repetitions to start, resting as needed.
- Perform 2 to 3 sets.

Tips:
- Maintain a neutral spine and avoid leaning forward or backward.
- Breathe out as you pull the band apart and breathe in as you return to the starting position.
- Focus on the muscles in your upper back and shoulders to get the most out of the exercise.