Band Pull-Apart
Standing with straight arms at shoulder height, pull a light resistance band apart until it touches the chest. It trains the rear delts and the muscles between the shoulder blades. Choose it as a warm-up, rear delt work or high-rep upper back work at home.
Updated
Primary muscles: Rear Delts. Supporting muscles: Rhomboids, Traps. Equipment: Resistance band.
Muscles worked
Primary
Equipment
How to do it
- Stand tall and grip a light band with both hands shoulder-width apart, palms down.
- Raise the arms straight in front at shoulder height.
- Set the shoulders down away from your ears.
- Pull the band apart by moving the arms out to the sides.
- Pull until the band touches the chest or the arms are straight out to the sides, and squeeze the shoulder blades together.
- Return the arms to the front under control.
Watch for
- Bending the elbows to make it a row.
- Shrugging as the band gets tight.
- Arching the lower back to finish the rep.
Breathing
Exhale as you pull apart, inhale as you return.
Tip
Move the hands closer together on the band to make it harder.
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