Back · Isolation

Band Pull-Apart

A light band drill for rear delts and posture, great as a warm-up.

MAIN MUSCLE
Rear delts, Upper back
ALSO WORKS
Rhomboids, Rotator cuff
EQUIPMENT
Resistance band
LEVEL
Beginner
REPS
15-25
TEMPO
1-1-2
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold a band in front of you at shoulder height with straight arms.

  2. Grip it about shoulder-width apart.

  3. Pull the band apart until it touches your chest.

  4. Return slowly with control.

COMMON MISTAKES

  • Squeezing the shoulder blades together so the mid back takes over; keep them neutral.
  • Using too much weight and swinging; light loads with strict form work best.

TIPS

  • Think of pushing the weight out to the walls rather than pulling it back.

QUESTIONS

Which muscles does Band Pull-Apart work?

The main muscle is Rear delts, Upper back. It also works Rhomboids, Rotator cuff.

How many reps should I do?

FORGE suggests 15-25 reps for Band Pull-Apart. The app adjusts sets and reps to your goal and level.

What can I do instead of Band Pull-Apart?

These train the same muscles: Face Pull, Reverse Pec Deck, Bent-Over Rear Delt Fly.