Resistance Band Pull Apart
A resistance band exercise that targets the rhomboids, mid traps, and rear delts through scapular retraction to build upper back strength and shoulder stability; commonly used as a warm-up or accessory for pressing movements.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps, Shoulders
Secondary Muscles
Lats, Lower Back
Accessory Muscles
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 MapTraps
9/10Mid Traps, Lower Traps
Shoulders
8/10Rear Delts
Lats
4/10Teres Major
Lower Back
3/10Erector Spinae
Forearms
2/10Flexors
Programming
Typical Rep Range
12-25 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand tall with feet hip-width apart, knees slightly bent. Grip a resistance band at shoulder height with overhand grip, hands wider than shoulders, arms straight with slight tension in band.
- Engage core and keep shoulders down.
- Exhale and squeeze shoulder blades together.
- Pull band apart horizontally until arms align with shoulders.
- Pause briefly at full retraction.
- Inhale and slowly return hands to start under control.
- Maintain tension in band throughout.
Coaching Tips
Form Cues
- Squeeze blades like holding a pencil
- Keep arms at shoulder height
- Avoid shrugging shoulders
- Drive from upper back
- Maintain straight posture
Breathing
Inhale as you return to start; exhale as you pull the band apart while bracing your core.
Tempo
2-1-2
Range of Motion
Start with arms extended forward at shoulder height; pull until arms are in line with torso or band touches chest, keeping elbows slightly bent.
Safety
Safety Notes
- Select band resistance for 10-20 controlled reps
- Inspect band for damage before use
- Avoid overstretching band beyond twice its length
- Stop if shoulder pain occurs
- Wear eye protection if needed
Spotting
Not typically needed; perform in front of mirror for form check or with partner for feedback on shoulder position.
Common Mistakes
- Shrugging shoulders upward
- Bending elbows excessively
- Arching lower back
- Letting band snap back
- Head jutting forward
When to Avoid
- Acute shoulder impingement
- Rotator cuff injury
- Recent shoulder surgery
Flexibility Needed
- Adequate shoulder horizontal abduction
- Neutral spine mobility
Build Up First
- Basic grip strength
- Familiarity with scapular retraction
Also known as
Band Pull Apart, Scapular Band Retraction, Band Face Pull
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