Band Pull-Apart
How to Do It
Hold a band with both hands in front at shoulder height, arms straight. Pull the band apart by driving the hands out to the sides, squeezing the shoulder blades together, until the band touches or nears the chest. Pause, then return under control. Keep the ribs down and shoulders away from the ears.
Why It Works
Strengthens the scapular retractors (mid-traps, rhomboids) and rear delts through horizontal abduction, improving posture and the front-to-back shoulder balance that pressing-heavy athletes often lack.
Hockey Transfer
Builds rear-shoulder and upper-back strength that stabilizes the shoulder for shooting, passing, and absorbing checks; improved scapular control supports shoulder durability and strong posture in skating.
Coaching Cues
- "Squeeze the shoulder blades"
- "ribs down, shoulders down"
- "control it back in"
Common Mistakes
Shrugging the shoulders up; bending the elbows; using momentum or jerking
Progression / Regression
heavier band or pause at end range
lighter band or narrower grip
Primary Muscles
Energy System
Strength/neural
Put it to work
on the ice.
The Elite Hockey Drills app builds exercises like this into a personalized off-ice program — created by a sport scientist and former national-team coach. Your first week is free.
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