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Band Pull Apart

Beginner
Equipment
Shoulders
Shoulders
Traps
Traps
Upper back
Upper Back
Equipment
Bands
Bands
Exercise Type
Activation
Mechanics
Compound
Force Type
Pull (Bilateral)

The band pull apart is a simple yet highly effective exercise that targets the upper back, shoulders, and postural muscles. It's often used as a warm-up or activation drill, but it can also serve as a great accessory movement for developing rear delts and scapular control.

Key Benefits:

  • Strengthens the rear deltoids, traps, and rhomboids
  • Improves shoulder stability and posture
  • Ideal for warm-ups, prehab, or activation sets
  • Can help reduce risk of shoulder injuries
  • Easily adjustable resistance using different bands
  1. Stand in an athletic stance with feet shoulder-width apart.
  2. Hold a resistance band in both hands at shoulder height with your palms facing down.
  3. Keep your elbows extended with a slight bend.
  4. Exhale and pull the band apart until it nearly touches your chest.
  5. Focus on squeezing your shoulder blades together at the end of the movement.
  6. Slowly return to the starting position under control.
  7. Repeat for the desired number of reps.
  • 🌬️ Exhale as you pull the band apart to maintain a neutral spine and avoid overextension.
  • 🧠 Focus on scapular retraction and rear delt engagement, not just moving your hands.
  • 🧍‍♂️ Don’t allow the head to jut forward—keep your neck aligned.
  • 💪 Slightly bend the elbows to engage more of the upper back.
  • 🔄 You can alternate between two variations:
     – Movement involving shoulder blade retraction (scapular focus)
     – Movement involving just the arms (rear delt/horizontal abduction focus)
  • 🧵 For added challenge, hold the contraction for 1–2 seconds at the end of each rep.

💪 The band pull apart is one of the most underrated movements for building strong, healthy shoulders and posture. Add it to your warm-up or accessory routine and start seeing the benefits! 🚀

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