Band Pull Apart
Pulling a resistance band apart at chest height — builds rear shoulder and upper back strength while reinforcing good posture.
Also called: band pull aparts
Illustrations: Exercise data by RepDB (repdb.co)
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 the Band Pull Apart
- 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.
Band Pull Apart muscles worked
The Band Pull Apart works the rear shoulders and upper back.
Common Band Pull Apart 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.
Pairs well with
Face Pull
Pulling a rope attachment toward your face — targets the rear shoulders and upper back, a key exercise for shoulder health.
Reverse Fly
Raising light dumbbells out to the sides from a hinged position - isolates the rear shoulders and upper back that keep running posture from collapsing.
Around the World
Circling a light weight around the head or body — shoulder mobility and control through a full circle of positions.
Bent-Over Row
Pulling weight to the torso from a hip hinge — upper-back and lat strength that balances all the pressing and hunching in daily life.