Band Pull Apart
Description
The band pull apart is a simple but highly effective rear-delt and mid-trap exercise where you hold a resistance band at arm's length in front of you and pull the band apart horizontally, stretching it across your chest. It is one of the most portable and effective postural exercises available.
Equipment Required
Band Pull Apart Instructions
- Hold a resistance band at arm’s length in front of you at shoulder height. Grip one end in each hand.
- Stand tall with feet hip-width apart. Brace your core.
- Arms extended forward, palms facing down. The band should have slight tension.
- Pull both hands apart and out to your sides, stretching the band across your chest.
- Continue until your arms are out to the sides at shoulder height.
- Squeeze your shoulder blades together hard at the end position.
- Slowly let the band return to the starting position over two seconds.
- Repeat for 15 to 25 reps. Use a thinner band for higher reps.
Band Pull Apart Form & Visual
Band Pull Apart Benefits
- Builds the rear delts and mid-traps
- Improves shoulder health and posture
- Highly portable
- Excellent warm-up before pressing
- Easy to scale by changing band thickness
- Counteracts forward-rounded shoulders
Band Pull Apart Muscles Worked
- Posterior deltoid
- Trapezius (middle fibers)
- Rhomboids
- Infraspinatus (rotator cuff)
Band Pull Apart Variations & Alternatives
- Band Reverse Fly
- Band Face Pull
- High Band Pull-Apart (above head)
- Low Band Pull-Apart (at hips)
- Banded W (vertical pull)
- Single-Arm Band Pull
