Band Pull Aparts

Exercise Details for Band Pull Aparts

  • Primary Muscle
    Rear Delt
  • Secondary Muscle
    Triceps, Middle back, Traps
  • Equipment
    Resistance Bands
  • Level

Why Should You do Band Pull Aparts?

Band pull aparts are a simple exercise but also a rather ingenious one. The movement strengthens the muscles in your upper back while stabilizing the joints in your shoulders. By improving and strengthening these areas, you will increase your strength in exercises such as bench press, squats, and deadlifts.

The exercise can be run as a warm-up with 10-20 reps or as part of an exercise program with 50-100 reps. It is also good to do on the trip or at home if you do not have access to dumbbells and machines.


Grab the resistance band at the ends. Stand with your feet shoulder-width apart and with a straight back. Tighten the strap slightly at chest height. Looking ahead.

Pull your shoulders slightly back and down, “chest up.” Then pull the band apart until the arms are at least in line with the body and the strap touches the chest. At the same time, pinch the shoulder blades together wholly. Then release back to the starting position and let the shoulder blades fall apart again.

Tips for Band Pull Aparts

  • The resistance band should always be a little tight
  • Pull your shoulders back and push your chest forward
  • Keep your shoulders down
  • Pull both arms in the same way; otherwise, you load obliquely
  • Lower the weight in a slow and controlled manner. It’s the hardest thing at the far end; take advantage of it

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