GYMKC
Menu
Get the app

Band Pull Apart

Rear deltsUpper back Traps Isolation Resistance band
Demo (loops)

How to do it

Starting position

  1. Stand upright with your feet shoulder-width apart.
  2. Hold both ends of the band and extend your arms straight in front of you.
  3. Grip with your palms facing the floor.
  4. Keep your arms level with your shoulders.

Movement

  1. Slowly pull both hands outward.
  2. Squeeze your shoulder blades firmly toward the center of your back.
  3. Pull until the band touches your chest.
  4. Slowly return to the starting position while feeling the resistance.

Breathing

Exhale as you open your arms, and inhale as you return.

Trainer tips

  • Hold the band shoulder-width apart and pull it apart
  • Open out to the sides at chest height
  • Squeeze your shoulder blades together and touch the band to your chest

Cautions

  • If your shoulders shrug up toward your ears, it strains your traps, so be careful.
  • Overarching your lower back can cause pain, so brace your abs.
  • Bending the elbows to pull

If you feel pain during the exercise, stop. If it continues, talk to a professional.

Exercise info

Primary musclesRear deltsUpper back
Secondary musclesTraps
EquipmentResistance band
Movement patternIsolation
Rep range15–20 reps
10 similar exercises

Representative exercise: Barbell Bent Over Reverse Raise (Skier)

Get the appMore exercises

Related exercises

Resistance Band Standing 90° Shoulder External RotationHarderResistance Band Bent Over Reverse FlyHarderDumbbell Lying Rear Lateral RaiseSimilar exerciseReverse Pec Deck FlySimilar exerciseBarbell Rear Delt RaiseSimilar exerciseSuspension Y-Lateral RaiseSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.