Band Pull Apart

How to do the Band Pull Apart

1. 1Stand tall with your feet shoulder-width apart and a slight bend in your knees.
2. 2Hold the band with both hands, palms facing down and arms extended straight out in front of you at about chest height.
3. 3Set your grip so there is light tension on the band with your arms fully extended.
4. 4Brace your core and pull your shoulder blades down and away from your ears.
5. 5Stretch the band apart by drawing your hands out to the sides, leading with the backs of your hands.
6. 6Pull until your arms are out wide and the band touches or nearly touches your chest, squeezing your shoulder blades together.
7. 7Pause briefly, then return your hands to the start under control, resisting the band the whole way.
8. 8Complete your reps, keeping the tension smooth and continuous throughout the set.

Form tips

• Keep your arms straight or only slightly bent so the work stays in the upper back and rear shoulders rather than the biceps.
• Move slowly and control the return — the lowering portion builds as much strength as the pull.
• Keep your shoulders down and your chest tall; avoid shrugging the band up toward your ears.
• Choose a band that lets you reach a full chest-touch with good form rather than the heaviest band you can manage.

Common mistakes

• Shrugging the shoulders up during the pull, which shifts the work to the upper traps and away from the muscles you are trying to train.
• Bending the elbows heavily, which turns the movement into a row and reduces tension on the rear shoulders.
• Letting the band snap back to the start, which removes muscular tension and wastes the most useful part of the rep.
• Using a band that is too heavy, which shortens your range of motion and breaks your form before the shoulder blades fully squeeze together.

Frequently asked questions