Band Pull Apart
Pulling a resistance band apart at chest height — builds rear shoulder and upper back strength while reinforcing good posture.
Equipmentresistance band
Musclesrear shouldersupper back
Setup
Stand tall holding a light-to-medium band with both hands, arms extended in front of you at chest height, hands shoulder-width apart.
How to do it
- Pull the band apart by driving your hands out to the sides.
- Squeeze the shoulder blades together as the band reaches your chest.
- Return to the start with control, resisting the band's pull back.
- Keep arms nearly straight throughout — the movement comes from the shoulders, not the elbows.
Common mistakes
- Bending the elbows to make the pull easier.
- Shrugging the shoulders up toward the ears.
- Using a band too light to feel real tension.
Scale it
Easier: Lighter band, shorten the range of motion slightly.
Harder: Heavier band, or pause 1 second at full stretch.