Band Pull Apart
Learn how to do band pull apart with a clear setup, controlled movement, and a technique you can repeat.
Silent movement demonstration. Use the step-by-step instructions below for the setup and technique.
How to do band pull apart
- 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.
Better reps before more weight.
Start with a version you can control. Record the same setup and range each time. Add reps or a small load increase when you can repeat the movement without changing the technique.
Plan your next setFrequently asked questions
How do you do band pull apart?
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.
What muscles does band pull apart work?
Band Pull Apart primarily trains the shoulders, with the back contributing. The exact demand depends on your setup, range, and chosen load.
What is the best technique for band pull apart?
Choose a manageable load and set your shoulder position before moving. Move through a comfortable arc with a steady torso and controlled elbows. Keep the same range each rep; avoid swinging or shrugging to move extra weight.
What can I do instead of band pull apart?
Related options include Face Pull, Barbell Rear Delt Row, Cable Rope Rear-Delt Rows. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.
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