Band Pull-apart
Band Pull-apart is a resistance exercise – rear-delt horizontal abduction exercise involving Posterior deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Posterior deltoid
- Secondary muscles
- Middle trapezius, Rhomboids, Infraspinatus, Teres minor
- Exercise type
- Resistance exercise – rear-delt horizontal abduction
Exercise technique
- Choose a band
Use light resistance that you can control with your arms at chest height.
- Grip
Hold the band slightly wider than shoulder width with your hands evenly spaced.
- Start
Extend your arms in front of your chest with a slight bend in your elbows.
- Trunk
Keep your ribs down and neck long; do not shrug toward your ears.
- Pull apart
Exhale as you spread your hands sideways, bringing the band toward your chest.
- Rear control
Maintain your elbow angle and stop your upper arms at a comfortable range of horizontal abduction.
- Return
Return to the front starting position without letting the band pull your hands together quickly.
Key technique points
- Keep equal band lengths in both hands.
- Maintain a constant elbow angle.
- Stay at chest height.
- Do not thrust your ribs forward.
- Keep your shoulders relaxed and down.
- Brake the return of the band.
Common mistakes
Pulling through the elbows
Do not bend your elbows substantially to open the band; maintain long-arm horizontal abduction.
Lifting the chest
Do not push your ribs forward as your hands separate or exaggerate shoulder movement by extending your lower back.
Raising the shoulders
Do not pull the band to neck height and shrug; follow a chest-level path.
Using too stiff a band
If your torso moves halfway through, do not insist on that resistance; control the range with a lighter band.
Uneven grip
Do not place one hand closer to the center; equalize tension and opening distance in both arms.
Throwing the arms forward
Do not let the band snap your hands back together; maintain rear-shoulder control to the end.
Frequently asked questions
Band Pull-apart: why is “Pulling through the elbows” a mistake?
Do not bend your elbows substantially to open the band; maintain long-arm horizontal abduction.
Band Pull-apart: why is “Lifting the chest” a mistake?
Do not push your ribs forward as your hands separate or exaggerate shoulder movement by extending your lower back.
Band Pull-apart: why is “Raising the shoulders” a mistake?
Do not pull the band to neck height and shrug; follow a chest-level path.
Band Pull-apart: why is “Using too stiff a band” a mistake?
If your torso moves halfway through, do not insist on that resistance; control the range with a lighter band.
Band Pull-apart: why is “Uneven grip” a mistake?
Do not place one hand closer to the center; equalize tension and opening distance in both arms.
Band Pull-apart: why is “Throwing the arms forward” a mistake?
Do not let the band snap your hands back together; maintain rear-shoulder control to the end.
What should I focus on when doing Band Pull-apart?
Keep equal band lengths in both hands. Maintain a constant elbow angle. Stay at chest height. Do not thrust your ribs forward. Keep your shoulders relaxed and down. Brake the return of the band.
Related exercises
- Cross-body Shoulder Stretch
- Cable Face Pull
- Back Flyes - With Bands
- Barbell Rear Delt Row
- Bent Over Dumbbell Rear Delt Raise With Head On Bench
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.