Smart Workout Diary

Band Pull-Apart

The band pull-apart is a resistance-band exercise performed by pulling the hands apart while holding the band at shoulder height. It primarily trains the rear deltoids and upper back muscles, including the muscles that retract the shoulder blades. It supports shoulder control and upper-back strength.

Demonstration

Demonstration: Band Pull-Apart

Instructions

  1. Stand tall with your feet about hip-width apart and hold a resistance band with both hands at shoulder height.
  2. Start with your arms straight in front of you, using a grip width that keeps light tension on the band.
  3. Keep your ribs down and pull the band apart by moving your hands outward until your arms are extended to the sides.
  4. Squeeze your shoulder blades together without shrugging your shoulders or bending your elbows excessively.
  5. Return slowly to the starting position under control and repeat.
Muscle Group
Rear Delts
Other Muscle Groups
Upper Back, Traps
Type
Strength
Mechanics
Compound
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Choose a band resistance that allows you to keep your arms nearly straight throughout the movement.
  2. Keep your neck relaxed and avoid letting your shoulders drift toward your ears.
  3. Use a smooth return rather than allowing the band to snap your hands forward.
  4. If you feel your lower back arching, reduce the band tension or shorten the range of motion.
Exercise library