TIERS
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TIERS

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Band Pull-Apart

BandIsolationEasy to learn
Front
Back
Primary Secondary

Works

Delts, Upper back & lats

Also traps

You need

Bands

Resistance bands setup →
How to do itPicture · 3 steps
  1. 1Arms straight at chest height
  2. 2Pull the band apart to your chest
  3. 3Control the return

Most common mistake

Shrugging the shoulders up to the ears.

Watch a demo
C
For shoulders
#26 of 27
See the full list →
Research
44
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tension · 35%3/5
Loaded stretch · 25%2/5
Progression · 20%1/5
Low cost · 20%5/5
How scores work

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