Band Pull Apart
How to do the Band Pull Apart with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Mid Back, Traps
Bands
How to do the Band Pull Apart
- 1
Begin with your arms extended straight out in front of you, holding the band with both hands.
- 2
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- 3
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- 4
Pause as you complete the movement, returning to the starting position under control.
Log it, see it on your body.
Every Band Pull Apart set you log feeds Ascend's anatomy heatmap — so your shoulders volume is visible at a glance — and counts toward your bodyweight-strength tier.
More shoulders exercises
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