Band Pull Apart

How to do the Band Pull Apart

1. Begin with your arms extended straight out in front of you, holding the band with both hands.
2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3. 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.
4. Pause as you complete the movement, returning to the starting position under control.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	middle back, traps
Equipment	resistance bands
Difficulty	beginner
Type	isolation

No resistance bands? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Dumbbell Lying Rear Lateral Raise Dumbbell External Rotation Dumbbell Lying One-Arm Lateral Raise Dumbbell Lying Rear Delt Raise Dumbbell

Harder than the Band Pull Apart

One-Arm Kettlebell Split Snatch expert · Kettlebell Double Kettlebell Snatch expert · Kettlebell One-Arm Kettlebell Snatch expert · Kettlebell

Superset the Band Pull Apart with

Opposing lats and middle back work — alternate sets without extra rest.

Cable Incline Pushdown lats Incline Bench Pull middle back Lying Cambered Barbell Row middle back Rope Straight-Arm Pulldown lats

Common questions

What muscles does the Band Pull Apart work?

The Band Pull Apart primarily works the shoulders, with the mid back and traps as secondary movers. Bent Over Low-Pulley Side Lateral, Cable Seated Lateral Raise, and Dumbbell Lying One-Arm Rear Lateral Raise train the same muscle, across 9 equipment types.

What equipment do you need for the Band Pull Apart?

Resistance Bands. Without resistance bands, Dumbbell Lying One-Arm Rear Lateral Raise, Bent Over Dumbbell Rear Delt Raise With Head On Bench, and Dumbbell Lying Rear Lateral Raise train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Band Pull Apart suitable for beginners?

Yes, the Band Pull Apart is rated beginner. One-Arm Kettlebell Split Snatch, Double Kettlebell Snatch, and One-Arm Kettlebell Snatch are the progressions from here.

Where should the Band Pull Apart go in a workout?

Late — the Band Pull Apart is isolation work, so it follows your compounds. Supersetting it with Cable Incline Pushdown and Incline Bench Pull cuts session time without extra rest.

Similar exercises

Bent Over Low-Pulley Side Lateral Cable Machine Cable Seated Lateral Raise Cable Machine Dumbbell Lying One-Arm Rear Lateral Raise Dumbbell Low Pulley Row To Neck Cable Machine Bent Over Dumbbell Rear Delt Raise With Head On Bench Dumbbell Cable Rear Delt Fly Cable Machine