How to do the Band Pull-Apart
Primary: Rear Delts, Upper Back · also works Traps. Also called: resistance band pull apart.
Step by step
- 1
Hold a light band in front of you at shoulder height with your arms straight and hands shoulder-width apart.
- 2
Keep your chest tall and pull the band apart by moving your hands out to the sides.
- 3
Finish with the band touching your chest and your shoulder blades squeezed together.
- 4
Return slowly to the start without letting the band go slack.
Coaching cues
- Keep your arms straight and shoulders down
- Squeeze between the shoulder blades
- Use it as a warm-up or finisher with light tension
Common mistakes
- Shrugging the shoulders
- Bending the elbows
- Letting the band snap back
Sets, reps and where it fits
Muscle
3–4 × 15–25
rest 60–90 s
Strength
not a strength lift
use for assistance
Fat loss
3 × 15–25
rest 45–60 s
Band Pull-Apart alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Band Pull-Apart work?
Primary: Rear Delts, Upper Back. Secondary: Rear Delts, Upper Back, Traps
How many sets and reps of Band Pull-Apart should I do?
For muscle: 3–4 sets of 15–25 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Band Pull-Apart?
Same movement pattern, different equipment: Band Face Pull, Face Pull, Rear Delt Fly, Reverse Pec Deck, Reverse Snow Angel, Cable Bent Over Rear Delt Fly.
Is the Band Pull-Apart good for beginners?
Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.