Band Pull Apart
Resistance Band
An upper-back exercise that uses band resistance as the arms move apart in front of the chest.
Level
Beginner
Equipment
Resistance Band
Focus
Rear Deltoids · Rhomboids · Middle Trapezius · Rotator Cuff · Core
Exercise Demonstration
Visual demo
Demonstration videos focus on movement quality. Use the cues below for additional guidance.
Key Cues
Do it well.
Hold the band in front of the chest with the arms extended and elbows soft.
Keep the ribs stacked and shoulders relaxed.
Pull the hands apart while keeping the wrists aligned.
Return slowly and maintain control of the band.
Common Mistakes
Watch for this.
Shrugging the shoulders.
Arching the lower back to pull farther.
Bending the elbows excessively or letting the band snap back.
Exercise Family
Same movement.
Different setup.
Choose the version that matches your equipment, experience and current training plan.
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