Strength Training · Bodybuilding
Band Pull-Apart
The band pull-apart is a standing exercise that trains your rear shoulders and upper back by pulling a resistance band apart at chest height.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Stand with your feet hip-width apart.
- Grip the band with your palms facing down, hands slightly wider than your shoulders.
- Raise your arms in front of you to shoulder height.
- Pull your hands apart until the band lightly touches your upper chest or you reach your comfortable range.
- Slowly bring your hands back to the starting position.
Form cues
- Keep a slight, fixed elbow bend.
- Breathe out as you pull.
Common mistakes
- Arching your lower backKeep your ribs stacked over your pelvis rather than leaning back to stretch the band farther.
- Shrugging toward your earsUse less resistance so your shoulders stay relaxed away from your ears.
- Bending your wristsKeep your knuckles aligned with your forearms throughout the movement.
Safety
Excessive band tension or forcing the end range can irritate your shoulders. A damaged band can snap and strike your face or upper body.
- Inspect the band for cracks, tears, or worn areas before each session.
- Start with a light band that allows smooth repetitions without straining.
- Stop the set if you feel sharp pain or pinching.
If you have an existing shoulder injury or persistent shoulder pain, ask a physiotherapist about a suitable range and resistance.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Resistance Band
Sets and reps
- Sets
- 2–3
- Target
- 12–20 reps
- Rest
- 1 min
Finish each set with enough strength left for two or three more controlled repetitions.