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Exercise Library / Band Pull-Apart

Band Pull-Apart

The band pull-apart works the small muscles between your shoulder blades and the back of your shoulders.

Strength Training

What this exercise does

The band pull-apart works the small muscles between your shoulder blades and the back of your shoulders. These muscles help you stand tall and offset a lot of sitting and phone time.

At a glance

Body part
Back, Shoulders
Muscles worked
Upper Back, Rear Delts
Experience
Beginner

How to do it

  1. Hold a light band in front of you at chest height, hands shoulder-width apart, arms straight.
  2. Pull the band apart by moving your hands out to your sides. Think about squeezing your shoulder blades together.
  3. Let it stretch until the band touches your chest, or as far as you can go without shrugging.
  4. Return slowly. Do 12 to 15 reps.

Common mistakes

  • Shrugging your shoulders toward your ears.
  • Leaning back to help the pull.
  • Snapping the band back instead of lowering it with control.

Make it easier or harder

Make it easier

Use a thinner band, or bend your elbows slightly.

Make it harder

Use a thicker band, hold the pulled-apart position for two seconds, or step back so the band starts under more tension.

Keep it safe

Hold the band firmly so it cannot slip out of your fingers and snap. Start with a light band.

  • Band Row

    Type
    Strength Training
    Body area
    Back
    Experience
    Beginner
    Equipment
    Resistance Bands / Cables

  • Seated Cable Row

    Type
    Strength Training
    Body area
    Back
    Experience
    Beginner
    Equipment
    Resistance Bands / Cables, Weight Machines

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