About this exercise
The band pull apart is a simple yet effective exercise for strengthening the rear deltoids, rhomboids, and upper trapezius. Holding the band at arm's length and pulling it apart horizontally improves shoulder health and posture.
Band Pull Apart
Step by step instructions, muscle activation and variants for the Band Pull Apart.
EasyRear shouldersTrapezius
How to Perform
- Stand upright and hold the resistance band with both hands, arms extended straight in front of you at shoulder height
- Use an overhand grip with hands positioned slightly wider than shoulder width
- Keep your arms straight and pull the band apart by squeezing your shoulder blades together
- Continue pulling until the band touches your chest and your arms are fully extended to the sides
- Hold the contracted position briefly, feeling the squeeze in your rear deltoids and upper back
- Slowly return your hands back to the starting position in front of you under control
Muscle Activation
Primary
Rear shouldersTrapezius
Secondary
Middle back
Common Mistakes
Common mistakes content is coming soon.
About the Band Pull Apart
The Band Pull Apart is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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