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Band Pull-Apart

A simple resistance-band exercise that strengthens the rear shoulders and supports overall shoulder health.

Setup

Hold a resistance band with both hands in front of you. Arms extended, shoulder-width grip on the band.

Movement

Pull the band apart by moving your arms out to the sides. Keep your arms relatively straight, squeezing your shoulder blades together. Pause briefly at full extension. This is the peak contraction point of the movement.

Return

Return with control. Let your arms come back together slowly, resisting the band's pull.

Common Mistake to Avoid

Using a band with too little tension. Choose a band that creates a genuine, if modest, challenge by the end of the set.

Equipment Resistance band
Primary Muscles Shoulders (rear deltoid)
Secondary Muscles Mid-traps

Why it matters

Similar in purpose to the face pull, this exercise directly addresses the rear-shoulder development that pressing-focused training tends to neglect. It requires minimal equipment and very little time, making it an easy addition to a warm-up or a between-set filler movement.

How to do it

  1. Hold a resistance band with both hands in front of you. Arms extended, shoulder-width grip on the band.
  2. Pull the band apart by moving your arms out to the sides. Keep your arms relatively straight, squeezing your shoulder blades together.
  3. Pause briefly at full extension. This is the peak contraction point of the movement.
  4. Return with control. Let your arms come back together slowly, resisting the band's pull.

Common mistakes

  • Using a band with too little tension. Choose a band that creates a genuine, if modest, challenge by the end of the set.
  • Bending the elbows significantly during the pull. Keeping the arms relatively straight is what isolates the rear shoulders effectively.
  • Rushing through reps. A controlled, deliberate tempo lets you actually feel the rear-shoulder engagement.
  • Skipping it as "not real training." Like the face pull, this small-effort exercise has genuine, accumulated value for shoulder health over time.

Sets & reps by level

Beginner

3 sets of 15–20 reps with a light band.

Intermediate

3 sets of 15–20 reps with a more resistant band.

Advanced

3–4 sets of 15–20 reps, often used as a regular maintenance movement rather than a max-effort lift.

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