Execution form
- EquipmentBand
- PatternMobility
- Repsheld for time
How to do the Band Pull-Apart
Set up. Stand tall holding a light band in front of your chest with straight arms, hands about shoulder width apart.
- Pull the band apart by moving your arms out to the sides.
- Bring the band to your chest.
- Return under control.
Form cues
- Keep the arms straight.
- Keep the shoulders down.
- Squeeze between the shoulder blades.
Common mistakes
- Bending the elbows.
- Arching the lower back.
Muscles worked
Main target: Rear delts. The rear head of the deltoid covers the back of the shoulder. It draws the arm back and turns it outward, the opposite of a bench press.
On the way: Upper back.
Its other side: Chest, Front delts and Triceps, in the horizontal push and pull pattern.
Its other side: Front delts, in the front and rear shoulder pattern.
Variations and preparation
A variation of: Face Pull.
Other variations of the Face Pull: Cable Y-Raise and Band Face Pull.
Do before it: Band Pull-Apart (shoulder blades).
Track it in StatBlockFit
In the StatBlockFit app the Band Pull-Apart is logged set by set: the app suggests your next weight after each session, times your rests, keeps your records and shows the 72-hour recovery of every muscle on its training map. The training guide explains how.
Questions
How do you do the Band Pull-Apart?
Set up: Stand tall holding a light band in front of your chest with straight arms, hands about shoulder width apart. Steps: 1. Pull the band apart by moving your arms out to the sides. 2. Bring the band to your chest. 3. Return under control. Form cues: Keep the arms straight. Keep the shoulders down. Squeeze between the shoulder blades. Common mistakes: Bending the elbows. Arching the lower back.
What muscles does the Band Pull-Apart work?
It trains the rear delts as its main target and works the upper back on the way.