Band Pull Apart

Band Pull Apart is a beginner-level isolation in the strength category that primarily works the shoulders. It also recruits the mid back and traps. It is performed with resistance bands.

How to do it

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

Muscles worked

Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.

Tips and common mistakes

• •Focus on the muscle contraction and control the eccentric (lowering) phase.
• •Add load only once you complete all reps with good form — progressive overload.
• •Initiate the pull from the target muscle rather than jerking with body momentum.
• •Prioritize full range of motion over heavy weight with partial reps.

Sets and reps

For hypertrophy: 3–4 sets × 8–12 reps with 1–2 reps in reserve (RPE 7–9) and 1–2 minutes rest. For strength: 3–5 × 4–6 with longer rest.