Band Pull-Apart
A simple band exercise: holding a band in front of your chest with straight arms, you pull your hands apart until it touches your chest, training the rear delts and upper back.
- Primary muscles
- Rear delts
- Secondary
- Upper back, Traps
- Difficulty
- Beginner
- Logged as
- Band × reps
Loads from YouTube only when you press play. The video is by an independent creator.
Why do it
Pull-aparts need no anchor and almost no space, so they fit into warm-ups, between sets of pressing, or a break from the desk. They're light enough to do often and for high reps, which makes them a common pick for people who want more upper back and rear delt work without another heavy pulling session. To make them harder, use a stronger band or bring your hands closer together.
How to do it
Hold a band in front of your chest with both hands about shoulder-width apart, palms facing down and arms almost straight.
Pull your hands apart until the band touches your chest, squeezing your shoulder blades together.
Keep your shoulders down and your arms at chest height throughout.
Return slowly to the start without letting the band go slack. Log the band you used; a stronger band or a narrower grip counts as progress.
Common mistakes
Shrugging as you pull
Shoulders rising toward your ears hand the work to the traps. Keep them down and pull with your shoulder blades.
Bending the elbows
Bending your arms turns it into a row and makes the band easier. Keep your arms almost straight from start to finish.
Arching your back to finish
Leaning back with your ribs flaring to get the band to your chest means it's too strong. Stay tall and use a lighter band or a wider grip.
Letting the band go slack
Snapping back to the start gives the muscles a rest. Return slowly and keep a little tension between reps.
Sets, reps and progression
How many sets you do and how close to failure you take them depend on your goal and your week, not on the exercise. These guides cover it:
Alternatives that train the same thing
Same movement, a different angle or piece of equipment.
