Band Pull Apart
Muscles worked
Instructions
- 1Begin with your arms extended straight out in front of you, holding the band with both hands.
- 2Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- 3Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- 4Pause as you complete the movement, returning to the starting position under control.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 3–4 | 6–8 | 2–3 min |
| fitness_centerHypertrophy | 3–4 | 10–15 | 60 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Band Pull Apart
The band pull apart is a light warm-up and strengthening exercise that targets the rear deltoid along with the upper back muscles, both essential for good posture and shoulder health. With arms extended in front of you, you pull the band apart out to the sides until it touches your chest, keeping your shoulders down and back. Its simplicity and low injury risk make it a staple for prepping the shoulders before a pressing session or for counteracting hours spent sitting in a hunched position.
check_circleBenefits
- check_circleStrengthens the rear deltoid and upper back
- check_circleGreat warm-up exercise before a pressing session
- check_circleImproves posture by counteracting a hunched sitting position
- check_circleVery low injury risk thanks to the band's light resistance
lightbulbExecution tips
- lightbulbKeep your shoulders down and back throughout the movement
- lightbulbKeep your elbows extended without bending them
- lightbulbControl the return instead of letting the band snap back
- lightbulbChoose a resistance that allows 12 to 20 strict reps
warningCommon mistakes
- warningShrugging the shoulders while pulling the band apart
- warningBending the elbows instead of keeping the arms extended
- warningUsing a band too strong that breaks form
- warningReleasing tension too fast at the end of the movement
helpFrequently asked questions
When in a workout should I do this exercise?expand_more
It works great as a warm-up before shoulder or chest presses, or at the end of a session as posture-focused work.
How many reps should I do per set?expand_more
Between 12 and 20 reps with light to moderate band resistance is generally ideal for this exercise.
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