Pull-aparts: More Than A Warm-Up

In gyms and weight rooms across the country, you'll see people do the typical 2-3x10 pull-apart with a red band as a piece of their upper body warm-up. There is nothing wrong with this, it is a phenomenal way to get rear delts/upper back warmed up for any type of pressing.

However, it can be used in your training as a way to hammer rear delt volume. Think about it: it's low level, the rest of your training day will be less affected as this is less taxing on CNS.

This is how I currently structure pull-aparts into my max effort upper and dynamic/secondary upper days:

M.E Upper: Red Band, x30-50 with every set of pressing. Warm-Up to Top Set. (Will not do this during a prep)

D.E Upper: Light Green Band, x15-30 with every set of dynamic pressing. So if I have 12x3, I am matching with pull-aparts.

An easy way to build up rear delt volume if you need to bring them up in the offseason.

Give it a try, holler at me with the results.