Exercise guide · Shoulders & Traps

Band Pull-Apart

Band pull-aparts strengthen rear delts and upper back with a resistance band at chest height. Hold your arms forward and pull the band apart by squeezing your shoulder blades.

Targets: Rear delts
Equipment: Bodyweight
Type: Isolation

Step by step

How to do the Band Pull-Apart

Hold a light to moderate band at chest height, or anchor a band at chest level with arms extended in front.
Grip the band with palms down or neutral, hands about shoulder-width apart. Stand tall with soft knees.
Keep a slight, fixed bend in your elbows—movement comes from the shoulder blades.
Pull the band apart until your hands reach your sides and your shoulder blades pinch together.
Return under control to the start without letting the band snap your shoulders forward.

Form cues

Squeeze shoulder blades together
Arms stay at shoulder height
Control the return
Light band, smooth reps

Common mistakes

Bending elbows too much into a row
Shrugging traps instead of rear delts
Band too heavy and short reps
Letting wrists break neutral alignment

Muscles worked

Primary

Rear delts

Secondary

Mid back

Safety: Use a band tension you can control through full range. Replace frayed bands before they snap.

Alternatives

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