Resistance Band Pull Apart
Description
The resistance band pull-apart is a posterior shoulder and upper back exercise where you hold a band in front of you at chest height and pull it apart by spreading your arms to the sides. It targets the rear delts, rhomboids, and mid-traps. It is one of the most popular warm-up and posture exercises.
Equipment Required
Resistance Band Pull Apart Instructions
- Stand tall. Hold a resistance band in front of you at chest height with both hands, arms extended. Start with hands about shoulder-width apart.
- Pull the band apart by spreading your arms to the sides. Keep arms straight.
- Continue until the band touches your chest and your arms are fully spread.
- Squeeze your shoulder blades together at the end position.
- Slowly return to the starting position under control.
- Move the grip narrower for more resistance or wider for less.
- Maintain straight arms throughout (slight elbow bend only).
- Aim for 15 to 25 reps per set.
Resistance Band Pull Apart Form & Visual
Resistance Band Pull Apart Benefits
- Builds rear delts and upper back posture muscles
- Highly portable — the most popular band exercise
- Excellent warm-up before pressing
- Counteracts forward-rounded shoulders
- Easy to scale by grip width or band thickness
- Joint-friendly and accessible
Resistance Band Pull Apart Muscles Worked
- Posterior deltoid
- Rhomboids
- Trapezius (middle fibers)
- Infraspinatus
- Erector spinae (slight)
Resistance Band Pull Apart Variations & Alternatives
- Face Pull
- Band Rear Delt Row
- Band Rear Delt Fly
- Overhead Band Pull-Apart
- Band Pull-Apart with External Rotation
