Band Pull-Apart
- Beginner
- Home
- Gym
- Mobility
Holding a resistance band at shoulder height with straight arms, you pull it apart until it reaches your chest, squeeze your shoulder blades together, then return slowly with tension. The movement trains the rear delts, upper back and traps through a light, controlled range. Beginners use it for reps as a warmup or cooldown at home or in the gym.
- Muscles
- Rear delts, Upper back, Traps
- Equipment
- Resistance band
- Logged as
- Reps
How to
- Hold the band at shoulder height with straight arms.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together at the end.
- Return slowly, keeping tension the whole way.
Form cues
- Keep your arms straight throughout the pull.
- Lead with your elbows, not your hands.
- Exhale as your shoulder blades come together.
Common mistakes
- Elbows bend and the move turns into a row. Keep your arms straight and pull from the shoulders.
- Shoulders creep up toward your ears. Keep your shoulders pulled down and back.
- Band snaps back fast, using momentum. Control the return and keep tension the whole way.
Wellboy is a wellness and fitness app, not a healthcare service, and it does not provide medical advice. Talk to a doctor or another healthcare professional before starting a new exercise or diet routine if you have a medical condition, an injury, are pregnant, or have symptoms.
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