Band Pull-Apart
A band pull-apart stretches a resistance band across your chest to work the rear shoulders and the muscles between your shoulder blades.
How it moves
Arms straight out in front, holding the bandRear shoulders and upper back working. A simplified figure, not a full form check.
- Main muscle
- Shoulders
- Also works
- Traps,Upper back
- Equipment
- Resistance band
- Level
- Beginner
- Where to start
- 2 to 3 sets of 15 to 20 reps
Written by WellPath FusionLast updated
- Hold the band. Stand tall and hold a light band in front of you at shoulder height, hands about shoulder-width apart, arms straight.
- Set your shoulders. Keep your shoulders down, away from your ears.
- Pull apart. Move your hands out to the sides, stretching the band until it touches your chest.
- Squeeze. Pinch your shoulder blades together for a second.
- Return slowly. Let your hands come back together under control.
What are the most common mistakes?
- Bending the elbows. Keep your arms almost straight so the rear shoulders do the work.
- Arching the back. Keep your ribs down and stand tall.
- Snapping back. Control the band on the way in as well as out.
How can you make it easier or harder?
Make it easier
Use a lighter band or move your hands further apart.
Make it harder
Use a stronger band or hold your hands closer together.
Stop if you feel sharp pain, dizziness or chest discomfort. If you have a heart condition, are pregnant, have had recent surgery or have an injury, check with a doctor or physiotherapist before starting a new exercise.
Editorial content for general information only, not a substitute for professional medical advice. Read more about how we source and review our content.
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