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
Band Pull Apart: common questions
What muscles does the Band Pull Apart work?
The Band Pull Apart primarily works the Shoulders. It also recruits the Mid Back and Traps as supporting muscles.
Is the Band Pull Apart suitable for beginners?
Yes. The Band Pull Apart is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Band Pull Apart?
To do the Band Pull Apart you'll need resistance bands.
Is the Band Pull Apart a compound or isolation exercise?
The Band Pull Apart is an isolation exercise, it targets the shoulders through a single joint, which makes it useful for focused, targeted work.
How do I do the Band Pull Apart with correct form?
Begin with your arms extended straight out in front of you, holding the band with both hands. Follow the full step-by-step above for the complete movement.
Log your Band Pull Apart sets, free.
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