Resistance Band Pull Apart

Muscles worked

Setup

1. Stand tall with your feet shoulder-width apart and a slight bend in your knees.
2. Grasp a resistance band with an overhand grip (palms facing down), holding it at shoulder-width.
3. Extend your arms straight out in front of you at shoulder height, maintaining a slight micro-bend in the elbows.
4. Engage your core and tuck your chin slightly to maintain a neutral spine.

How to do it

1. Exhale as you pull the band apart by moving your arms out to your sides in a wide arc until the band touches your mid-chest.
2. Focus on retracting your shoulder blades, squeezing them together firmly at the end of the movement.
3. Inhale as you slowly return to the starting position, maintaining tension on the band throughout the entire eccentric phase.
4. Perform the movement with a controlled tempo, typically 1 second to pull and 2 seconds to return.

Form checklist

• Keep your shoulders depressed; do not allow them to shrug up toward your ears.
• Maintain a neutral lower back; avoid arching your spine to finish the movement.
• Keep your wrists straight and in line with your forearms.
• Ensure the movement comes from the shoulder blades and rear delts, not just the hands.

Pro tips

• Imagine you are trying to pinch a pencil between your shoulder blades at the peak of the contraction.
• To emphasize the rear deltoids, try an underhand grip (palms up) to externally rotate the humerus.
• Focus on 'opening the chest' rather than just pulling the band to maximize the stretch on the pectorals.

Make it harder

• Narrow your grip on the band to increase the starting tension and resistance.
• Add a three-second isometric hold at the point of maximum contraction when the band touches your chest.

Frequently asked

What muscles does the resistance band pull apart work?

The resistance band pull apart primarily targets the trapezius, and also works the rhomboids as secondary muscles.

What equipment do you need for the resistance band pull apart?

The resistance band pull apart uses resistance band.

Is the resistance band pull apart good for beginners?

Yes. The resistance band pull apart is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Across Chest Shoulder StretchBeginner · deltoids, lats, rotator cuff, and trapezius
• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius