Band Pull-Apart: Muscles Worked and How to Do It
TL;DR
Band pull-aparts work your shoulders, especially the rear deltoids, as you pull the band apart to your sides. Your middle back and traps assist by retracting your shoulder blades together, making this a common warm-up and posture exercise for the upper back.
- Primary muscle:
- Shoulders
- Secondary muscles:
- Middle back, Traps
Muscles worked
Your shoulders, specifically the rear portion of the deltoid, are the prime mover in a band pull-apart. They pull your arms out to the sides against the band's resistance.
Your middle back and traps assist by retracting your shoulder blades together as the band reaches your chest, which is why this exercise is often used to build upper back and shoulder health rather than raw size.
Log Band Pull-Apart in PR Streak
PR Streak's library has 873 exercises, each with photos and step-by-step instructions like this one. Log this move and see what you lifted last time right next to every set, with every PR caught automatically and a chart for every exercise.
How to do it
- 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.
Form tips
- Keep your arms straight throughout the movement instead of bending your elbows.
- Pull the band to your chest and squeeze your shoulder blades together at the end of each rep.
- Control the return instead of letting the band snap your arms back forward.
- Use a band tension that lets you complete the full set without your form breaking down.
- Rotate band pull-aparts with face pulls to hit the rear shoulders and upper back from a slightly different angle.
Exercise details
| Equipment | Resistance bands |
|---|---|
| Level | Beginner |
| Mechanic | Isolation |
Used by lifters following PPL, 5x5, upper/lower, and more.
Frequently Asked Questions
What is a band pull-apart good for?
It builds the rear shoulders, middle back and traps that many lifters neglect compared with pressing muscles. It is commonly used as a warm-up before pressing exercises or as light, high-rep accessory work for shoulder health.
How many band pull-aparts should I do?
Because it is a light accessory exercise, most lifters use high reps, 12 or more per set, often as part of a warm-up or at the end of an upper body session.
More shoulders exercises
Exercise instructions and photos come from the free-exercise-db library, public domain, the same library used inside the PR Streak app.
