Band Pull Apart: How-to, Tips & More
The Band Pull Apart is a beginner mobility exercise for your upper back and rear delts. You do it with resistance band. It is a good fit when your goal is general fitness.
Besides the upper back and rear delts, it also works your shoulders, so it fits well in a session that trains those muscles together.
Muscles worked
Upper back
Primary
Rear delts
Primary
Shoulders
Secondary
How to do the Band Pull Apart
- Hold a band in front of your chest with straight arms.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together.
- Return slowly.
Band Pull Apart tips
- Keep your shoulders down, away from your ears.
Sets and reps
Most lifters do well with 10 to 15 reps per set. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range.
Equipment
Resistance band
Type
Mobility
More upper back exercises
Barbell Row
Barbell
Bent Knee Suspension Row
Suspension trainer
Chest Supported Dumbbell Row
Dumbbells
Chest Supported T-Bar Row
Chest supported t bar row machine
Close Grip Cable Row
Cable machine
Dumbbell Bent Over Row
Dumbbells
Frequently asked questions
What muscles does the Band Pull Apart work?
The Band Pull Apart mainly works your upper back and rear delts, with help from your shoulders.
How many sets and reps should I do?
A good starting point is 10 to 15 reps per set. Use a weight that leaves one or two reps in reserve.
Is the Band Pull Apart good for beginners?
Yes. The Band Pull Apart is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Band Pull Apart?
You need resistance band.
Add Band Pull Apart to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
Coming soon