Band Pull Apart

Band Pull Apart


This exercise involves using a resistance band to pull your arms apart, targeting the muscles in your upper back and shoulders. It can help improve posture and strengthen the muscles that support the shoulder joint.

Muscle Group

Equipment Required

Band Pull Apart Instructions

  1. Stand with your feet shoulder-width apart and hold a resistance band in front of you with both hands.
  2. Extend your arms straight out in front of you, keeping your hands shoulder-width apart.
  3. Slowly pull the band apart, bringing your hands out to the sides of your body.
  4. Pause for a moment, then slowly bring your hands back together in front of you.
  5. Repeat for the desired number of repetitions.

Band Pull Apart Form & Visual

Band Pull Apart

Band Pull Apart Benefits

  • Improves posture by strengthening the upper back muscles
  • Reduces risk of shoulder injuries by strengthening the rotator cuff muscles
  • Increases shoulder mobility and flexibility
  • Targets the rear deltoids, rhomboids, and middle trapezius muscles
  • Can be done with a resistance band, making it a convenient exercise to do at home or while traveling

Band Pull Apart Muscles Worked

  • Rhomboids
  • Trapezius
  • Rear deltoids
  • Rotator cuff muscles

Band Pull Apart Variations & Alternatives

  • Mini Band Pull Apart
  • Single Arm Band Pull Apart
  • Reverse Band Pull Apart
  • Band Pull Apart with External Rotation
  • Band Pull Apart with Overhead Press
  • Band Pull Apart with Squat
  • Band Pull Apart with Lunge
  • Band Pull Apart with Bicep Curl
  • Band Pull Apart with Tricep Extension