The Banded Splitter is a highly effective resistance band exercise that targets your upper back, rear delts, and rotator cuff. It’s perfect for improving posture, shoulder health, and overall upper body stability — whether you’re warming up or adding volume to your workout.
How to Do the Banded Splitter
Step 1:
Hold a resistance band at shoulder height with your palms facing down.
Step 2:
Keep your arms straight and pull the band apart until it reaches your chest.
Step 3:
Focus on keeping your shoulders down and engaged throughout the movement.
Step 4:
Control the motion as you return to the starting position.
To increase the challenge and target your rotator cuff more directly, try this variation:
Banded Splitter (Palms-Up Variation)
Step 1:
Set up just like the standard Banded Splitter, but this time, turn your palms facing up before you begin the pull.
Step 2:
Pull the band apart slowly and with control, feeling the increased demand on external rotation.
Step 3:
Keep your shoulders stable and avoid shrugging as you return to the start.
This simple tweak puts more focus on shoulder stability and improves rotator cuff engagement — key for injury prevention and long-term strength.
Add this move to your mobility or strength routine and feel the difference in your posture and performance!