Band Pull-Apart Speed
How to Do It
Hold the band in front at shoulder height, arms straight. Pull apart and return in a fast, rhythmic cadence, squeezing the shoulder blades on each rep while keeping the ribs down. Maintain crisp form at speed for the prescribed reps or time; don’t let the shoulders shrug up.
Why It Works
Trains the scapular retractors and rear delts at higher velocity and rep volume, building rate of activation and muscular endurance in the postural muscles that hold the shoulders back under fatigue.
Hockey Transfer
Builds fast and endurance qualities in the rear shoulder and upper back that stabilize the shoulder during repeated shots, passes, and contacts across a shift, supporting durable posture.
Coaching Cues
- "Fast but full squeeze"
- "shoulders down, ribs down"
- "crisp rhythm"
Common Mistakes
Shrugging at speed; shortening the range; losing the shoulder-blade squeeze
Progression / Regression
heavier band or longer sets
lighter band or slow-tempo pull-aparts
Primary Muscles
Energy System
Strength/neural (speed-endurance)
Put it to work
on the ice.
This exercise is part of a fully periodized 12-week off-ice program — built by a sport scientist who coaches at the national level.
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