Pull Apart (Band)

How to do the Pull Apart (Band)

1. Hold a resistance band with both hands at shoulder width, arms extended straight in front of you at chest height with palms facing down.
2. Pull the band apart by moving your hands out to the sides in a smooth arc, keeping your arms straight and parallel to the floor.
3. Squeeze your shoulder blades together and focus on contracting your rear deltoids and upper back at the end of the movement.
4. Control the band as you return your hands to the starting position, maintaining tension throughout the motion.

Form tips

• Keep your shoulders down and away from your ears throughout the movement to maximize rear deltoid and trapezius engagement.
• Maintain straight arms with only a slight bend in the elbows to prevent turning the exercise into a rowing motion.
• Pull the band to your chest or slightly below rather than upward to keep tension on the rear delts instead of the upper traps.

Common mistakes

• Shrugging the shoulders upward shifts tension away from the rear deltoids and onto the upper trapezius, reducing the exercise's effectiveness for posterior shoulder development.
• Bending the elbows excessively turns the movement into a row variation and reduces the isolation of the rear deltoids.
• Using momentum or jerking the band apart prevents consistent tension on the target muscles and increases injury risk to the shoulder joint.

Sets and reps

For strength and muscular endurance, perform 3 to 4 sets of 15 to 25 reps, while hypertrophy work typically uses 3 to 4 sets of 12 to 20 reps with a band that provides moderate resistance at full stretch.

Frequently asked questions

What resistance band should I use for pull aparts?

Choose a band that allows you to complete your target reps with good form while feeling significant tension in your rear delts at full stretch. Most lifters benefit from a light to medium resistance band, as the goal is muscle activation and endurance rather than maximal load.

Should I do band pull aparts on push or pull day?

Band pull aparts work well on either push or pull days depending on your goal. Many lifters include them on push days to balance pressing movements and pre-activate the rear delts, or on pull days as accessory work for the upper back.

How wide should I pull the band apart?

Pull the band until your hands are slightly wider than your torso or until you feel a strong contraction in your rear delts and upper back. Going wider than necessary can reduce tension on the target muscles and compromise shoulder positioning.

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