Resistance Band Pull Apart
A horizontal pulling movement using a resistance band to target the rear deltoids and upper back stabilizers, commonly used for posture and shoulder health and stability.
About Exercise
Equipment
Bands
Difficulty
1/5 • Beginner
Primary Muscle Groups
Shoulders, Traps
Accessory Muscles
Lats, Forearms
Popularity Score
8
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
9/10Rear Delts
Traps
8/10Mid Traps
Lats
2/10Forearms
1/10Programming
Typical Rep Range
15-25 reps
Rest Between Sets
30-90 seconds • Shorter rest periods are typical due to the low intensity and stability focus.
How to Perform
Stand tall, holding a resistance band with a shoulder-width, pronated grip (palms down). Extend arms straight out in front of your chest at shoulder height, ensuring the band has light initial tension.
- Maintain straight arms and brace your core to prevent trunk movement.
- Squeeze your shoulder blades together as you pull the band horizontally apart.
- Continue pulling until your arms form a straight line or the band touches your chest.
- Pause briefly, actively contracting the muscles of the upper back.
- Slowly return the arms to the starting position under control, resisting the band tension.
Coaching Tips
Form Cues
- Squeeze the shoulder blades.
- Keep arms straight.
- Control the elastic.
- Stay tall and stable.
Breathing
Exhale forcefully as you pull the band apart, and inhale slowly as you control the return to the start position.
Tempo
2-1-1
Range of Motion
Move from arms extended straight forward to maximal horizontal abduction, stopping short of shrugging the shoulders.
Safety
Safety Notes
- Use a lighter band if you cannot achieve full scapular retraction.
- Prioritize control and quality of movement over band strength.
- Stop immediately if you feel sharp pain in the shoulder joint.
Spotting
Not recommended or necessary; this is a low-load movement.
Common Mistakes
- Shrugging the shoulders toward the ears.
- Arching the lower back excessively.
- Using momentum or letting the band snap back.
- Bending the elbows during the pull.
When to Avoid
- Acute shoulder impingement or pain during horizontal pulling movements.
Flexibility Needed
- Adequate thoracic spine extension.
Build Up First
- Ability to maintain a neutral spine and stable torso.
Also known as
Band Pull Apart, Band Reverse Fly, Shoulder Blade Squeeze, Band Pull-Aparts
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