Band Pull-apart tutorial
The band pull-apart is a simple exercise that strengthens the rear delts and the muscles between the shoulder blades and can be done anywhere with a light band. It is great for correcting rounded shoulders, warming up before pressing, and all fitness levels.
How to perform
- Stand tall holding the band in front of your chest with hands shoulder-width apart.
- Keep your arms straight at shoulder height with palms facing down.
- Draw your shoulder blades down slightly and brace your core.
- Pull your arms apart out to the sides until the band nears your chest.
- Squeeze your shoulder blades together at the end and pause briefly.
- Return your arms forward slowly and under control.
Breathing: Exhale as you pull the band apart and inhale as you return.
Key tips
- Keep your elbows nearly straight and fixed.
- Keep your shoulders down and away from your ears.
- Adjust difficulty by moving your hands closer together or farther apart on the band.
Common mistakes
- Arching the lower back and flaring the ribs as you pull.
- Bending the elbows and pulling with the arms.
- Letting the band snap back on the return.
Safety: Check the band before use; people with shoulder pain should use a lighter band and a shorter range.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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