Exercise Library
Band Pull Apart
Stand tall holding a resistance band with both hands extended in front of you at shoulder height. With a slight bend in your elbows, pull your hands apart horizontally, squeezing your shoulder blades together. Keep your core engaged and control the band as you return to the start. This movement helps improve posture and strengthens the muscles that support shoulder health.
Primary muscle
Rear deltoids (shoulder back)
Secondary muscles
rhomboids, middle trapezius, rotator cuff stabilizers
Equipment
Band
Category
Shoulders
How to Do the Band Pull Apart
- Hold a light resistance band with an overhand grip, hands about shoulder width apart.
- Raise your arms straight in front of you at shoulder height, elbows almost fully extended.
- Set your shoulders down away from your ears and brace your core lightly.
- Exhale and pull the band apart, sweeping your hands out to the sides until the band touches your chest.
- Squeeze your shoulder blades together at the end position for a full second.
- Inhale and let the band return slowly to the start, resisting its recoil the whole way.
- Keep the band at shoulder height throughout; adjust hand spacing to make it harder or easier.
Common Mistakes
- Shrugging during the pull: letting the upper traps dominate defeats the purpose; keep the shoulders depressed and let the rear delts and mid back do the work.
- Bending the elbows: pulling with bent arms turns it into a row and shortens the lever; keep the arms long with just a soft elbow.
- Letting the band snap back: the eccentric is half the exercise; control the return instead of letting the band recoil.
- Using a band that is too heavy: a thick band forces partial reps and shrugging; pick a resistance that allows the band to touch your chest on every rep.
Track This Exercise in the App
Log your band pull apart sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.