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Resistance Band Overhead Pull Apart
Resistance band exercise pulling arms apart from overhead to target rear delts, rhomboids, and traps for improved posture and shoulder stability; ideal as warm-up or accessory movement.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Secondary Muscles
Triceps
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Rear Delts
Traps
9/10Mid Traps, Lower Traps
Lats
6/10Triceps
4/10Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet shoulder-width apart, gripping a resistance band overhead with arms extended and slight elbow bend, palms forward.
- Inhale and prepare to pull.
- Exhale as you pull the band apart by squeezing shoulder blades together.
- Lower the band in an arc behind your head to shoulder height.
- Pause briefly to feel contraction in upper back.
- Inhale and slowly return band to overhead position under control.
- Maintain upright posture throughout.
Coaching Tips
Form Cues
- Squeeze shoulder blades
- Keep shoulders down
- Maintain slight elbow bend
- Control the return
- Stay upright
Breathing
Inhale during the return to start; exhale as you pull the band apart while bracing your core.
Tempo
2-1-2
Range of Motion
Start with arms fully extended overhead; pull until band reaches shoulder height behind head with elbows slightly bent.
Safety
Safety Notes
- Choose appropriate band resistance
- Avoid if acute shoulder pain
- Stop if sharp discomfort occurs
- Keep core engaged to protect lower back
Spotting
Not required; self-spot with lighter band if needed.
Common Mistakes
- Shrugging shoulders
- Using momentum
- Rounding upper back
- Excessive elbow bend
- Snapping band back
When to Avoid
- Acute shoulder impingement
- Recent rotator cuff injury
Flexibility Needed
- Shoulder flexion to 180 degrees
Build Up First
- Basic posture awareness
- Familiarity with band tension
Also known as
Overhead Band Pull Apart, Banded Overhead Scapular Retraction, Resistance Band Rear Delt Pull
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