Exercises / Band Pull-Apart

Band Pull-Apart

Also known as: Pull-apart, Resistance-band pull-apart, Band rear-delt pull

A standing band pull. The hands start in front of the chest and move apart until the band meets the sternum.

Primary muscles
Shoulders (posterior deltoid), Back (rhomboids)
Secondary muscles
Back (trapezius)
Equipment
Band (light to moderate loop or tube band)
Pattern
Isolation
Difficulty
Beginner
Line diagram of a Band Pull-Apart.
Diagram: Fytniz. License: original-placeholder (Fytniz).

Stills

Standing band pull-apart at chest height, arms long, mid-range tension.
"Woman exercising with resistance band in a gym setting.jpg" by Shixart1985, licensed under CC BY 2.0 (https://creativecommons.org/licenses/by/2.0/). Via Wikimedia Commons. License: CC BY. Source.

Cues

  1. Hold a light band at chest height with the arms long and a soft elbow.
  2. Pull the hands apart until the band meets the chest and the shoulder blades come together.
  3. Keep the ribs down; do not lean back or shrug the traps to the ears.
  4. Return under control until the hands are in front of the chest again.
  5. If the band is so heavy the elbows collapse or the wrists break, use a lighter band.

Common mistakes

  • Bending the elbows so it becomes a band row.
  • Shrugging and cranking the neck forward.
  • Using a band so stiff the movement never reaches the chest.

Safety

  • Keep a soft elbow. Do not shrug the band apart with the upper traps.
  • Use a band you can control at the stretch.