Bands · Isolation
Band pull apart
Band pull apart mainly works your rear shoulders and upper back. It also helps your side shoulders and triceps.
Step by step
- Hold the band in front of you, arms straight.
- Pull the band apart toward your chest, arms straight.
- Squeeze your shoulder blades, then return under control.
What you should feel
A squeeze across the back of your shoulders and between your shoulder blades; your neck and elbows should not hurt.
Common mistake
Arching the lower back to pull farther; keep your ribs down and shorten the range.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Face pullRear shoulders, Upper back
Dumbbell rear delt flyRear shoulders
Barbell rear delt rowRear shoulders, Upper back
Bent-over low cable rear lateralRear shoulders
Lying rear lateral raiseRear shoulders
Reverse fly with external rotationRear shouldersQuestions
What muscles does the band pull apart work?
Band pull apart mainly works your rear shoulders and upper back. It also helps your side shoulders and triceps.
Can I do the band pull apart at home?
Yes, if you have this at home: bands.
How many sets and reps of the band pull apart?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. It isolates one muscle, so it works best after your bigger lifts, with 10 to 15 reps.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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