Videos
Instructions
- Stand upright with feet shoulder-width apart and hold a resistance band with both hands at shoulder height.
- Extend your arms fully in front of you, keeping them parallel to the floor.
- Pull the band apart by moving your arms laterally until the band touches your chest or your arms are in line with your shoulders.
- Pause briefly, then return slowly to the starting position under control.
Technical Tips
- Keep your arms straight throughout the movement to maintain constant tension.
- Avoid shrugging your shoulders or arching your lower back.
- Engage your core and squeeze your shoulder blades together at the peak of the movement.
Breathing Tips
- Inhale while bringing the band back to the starting position.
- Exhale as you pull the band apart.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Acute upper back or cervical spine issues
The Band Pull Apart is a simple yet highly effective exercise designed to strengthen the upper back and improve shoulder stability. Using a resistance band, this movement emphasizes scapular retraction and posture correction, making it an essential addition to any training routine—especially for those with sedentary lifestyles or rounded shoulder posture. By activating the muscles between the shoulder blades, the Band Pull Apart counteracts the effects of forward-slouching and enhances upper body alignment. This exercise is beginner-friendly and requires minimal equipment, making it ideal for at-home workouts or warm-ups. Regular integration into your training plan can improve shoulder mobility, prevent injuries, and promote a healthier posture.
What muscles does the Band Pull Apart target?
The Band Pull Apart primarily targets the trapezius muscles and also engages the rear deltoids and rhomboids, which are key for shoulder stability and posture.
Can I do Band Pull Aparts every day?
Yes, Band Pull Aparts can be performed daily, especially as part of a mobility or posture correction routine, thanks to their low-impact nature.
Is the Band Pull Apart good for shoulder rehab?
Yes, the Band Pull Apart is commonly used in shoulder rehabilitation to improve scapular control and strengthen postural muscles with minimal joint stress.
Do I need a specific type of resistance band for Band Pull Aparts?
Any flat or tube-style resistance band can be used for Band Pull Aparts, but lighter resistance is recommended for maintaining form and range.
How many reps of Band Pull Apart should I do?
A typical recommendation is 2 to 3 sets of 12 to 20 repetitions, focusing on form and muscle activation rather than heavy resistance.