Band Pull Apart
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.
General Information
Band Pull Apart is an isolation exercise that primarily targets the shoulders and also engages the back. It is a beginner-level movement that builds rear delt and mid-back endurance, encourages better posture, and teaches scapular control without heavy loading.
Because it uses a resistance band, it is accessible at home or in the gym and scales easily by changing band thickness or hand placement. The resistance curve increases at the end range, helping you reinforce a strong contraction in the rear delts and external rotators.
Use it for activation before pressing or pulling sessions, as a posture break during desk work, or for high-rep accessory work. It emphasizes scapular retraction and horizontal abduction, which many lifters undertrain compared to pressing volume.
Variations include overhand, neutral, or underhand grips, slight angle changes, and pauses at full spread. Choose narrower or wider hand spacing to fine-tune the challenge and range you can control with clean shoulder mechanics.
Instructions
- Stand tall with feet hip-width. Hold a light band at chest height with straight elbows and a shoulder-width or slightly wider grip.
- Set ribs down, chin neutral, and draw shoulders slightly back and down without arching your lower back.
- Initiate by driving your hands apart and squeezing your shoulder blades together; keep elbows extended and wrists neutral throughout the movement arc.
- Pause briefly at end range with the band contacting your upper chest or just outside your torso without shrugging the shoulders up.
- Return under control, allowing the shoulder blades to protract slightly without losing core position or flaring the ribs upward.
- Adjust grip width or band tension so you can complete the set with smooth tempo and no elbow bend compensations.
- Keep neck relaxed and eyes forward; finish each rep by feeling the rear delts squeeze rather than cranking through the lower back.
Common Mistakes
Injuries
Band Pull Apart is a low risk exercise when performed with proper technique.
Common strain points include the front of the shoulder and the neck when you shrug or arch the back to finish the rep. Keep ribs stacked and lower traps engaged to avoid compensation.
Manage load by using a thinner band or widening your grip. If range is limited or painful, shorten the motion and focus on smooth scapular retraction with a 1-2 second pause at end range.
Stop if you feel sharp anterior shoulder pain or tingling. Regress to lighter tension and slower tempos, then rebuild range with strict control before progressing tension again.
Alternative Exercises
Frequently Asked Questions
- Q: Where should I feel Band Pull Aparts?
Primarily in the rear delts with support from the mid-back. You should not feel pinching in the front of the shoulder or strain in the neck.
- Q: How do I progress the difficulty?
Move your hands closer, select a thicker band, or add a 1-2 second pause at full spread. Keep reps smooth and controlled as you progress.
- Q: Is this good as a warm-up or a finisher?
Both. Use light sets for activation in the warm-up, or higher-rep sets at the end for extra rear delt volume without joint stress.
- Q: Should I keep my elbows locked?
Yes, a gentle lock helps bias the rear delts. Keep a soft elbow to stay comfortable, but avoid turning it into a row with elbow bend.
Overview
- Target Muscle Groups:
- Shoulders, back.
- Equipment:
- Resistance bands.
- Difficulty:
- Beginner.