Smart Workout Diary

Resistance Band Pull Apart

The resistance band pull-apart is an upper-body exercise in which you pull a band apart at about shoulder height. It primarily strengthens the upper back and rear shoulder muscles while training scapular control and posture. It can support shoulder stability, pulling strength, and balanced upper-body training.

Demonstration

Resistance Band Pull Apart — demonstration 1
Resistance Band Pull Apart — demonstration 2

Instructions

  1. Set up: Stand tall with feet about hip-width apart and hold a light resistance band in front of you with both hands, using an overhand grip and arms straight at shoulder height.
  2. Create tension: Start with the band lightly taut, hands approximately shoulder-width apart, ribs down, and neck relaxed.
  3. Pull apart: Exhale as you move your hands outward in a controlled arc until the band reaches your upper chest and your arms form a straight line across your body.
  4. Control the shoulder blades: Draw the shoulder blades gently back and down without shrugging or arching your lower back.
  5. Return: Inhale and slowly bring the hands back to the starting position while maintaining control of the band.
  6. Repeat safely: Use a resistance that allows smooth, pain-free repetitions, and stop if you feel sharp shoulder pain.
Muscle Group
Upper Back
Other Muscle Groups
Rear Delts
Type
Strength
Mechanics
Compound
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Choose a light band: The final position should be controlled; do not use resistance that makes you bend the elbows or shrug.
  2. Keep the arms long: Maintain softly straight elbows and move from the shoulders and shoulder blades rather than pulling with the hands.
  3. Keep the torso still: Avoid leaning back, flaring the ribs, or using momentum to stretch the band.
  4. Use a smooth tempo: Pause briefly at the fully opened position, then resist the band as it returns.
Exercise library