Band Pull Apart
A standing band exercise that pulls the band apart at chest height, working the rear shoulders and upper back in a simple, controlled motion. It suits beginners and anyone warming up before pressing work.
How to do the band pull apart
- Hold a resistance band with both hands, arms extended straight out in front of your chest.
- Keeping your elbows straight, pull the band apart by moving your hands out to the sides.
- Continue until the band touches your chest, squeezing your shoulder blades together as you finish.
- Pause briefly in the stretched position before returning to the starting position under control.
- Repeat for the full set, keeping your shoulders pulled back throughout.
Original library instructions (4 steps)
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
Common mistakes
- Bending the elbows to make the pull easier, which shifts work away from the rear shoulders and back.
- Letting the shoulders round forward between reps instead of keeping them pulled back the whole time.
- Using a band that is too light to feel any resistance at the end range of the pull.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 sets of 10 to 12 reps, 45 to 60 seconds rest |
| Muscle | 3 sets of 15 to 20 reps, 30 to 45 seconds rest |
| Endurance | 2 to 3 sets of 20 to 25 reps, 20 to 30 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Use this as a warm up before pressing exercises to wake up the muscles around the shoulder blades.
- Choose a band that lets you feel the squeeze in your upper back without shrugging your shoulders up.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the band pull apart good for beginners?
Yes. It needs only a light band, uses a simple motion, and is a common warm up choice before chest or shoulder pressing exercises.
What muscles does the band pull apart work?
It mainly works the shoulders, particularly the rear portion, with the back muscles between the shoulder blades helping to finish the squeeze.
