Strength

Band Pull Apart

The Band Pull Apart exercise strengthens the upper back and shoulder muscles, enhancing shoulder stability, improving posture, and aiding shoulder injury rehabilitation and prevention.
View all exercises
Band Pull Apart instructions
Step-by-step instructions
1
Stand tall with your feet shoulder-width apart and hold an exercise band with both hands in front of your chest.
2
Extend your arms straight out in front of you at shoulder height.
3
Without bending your elbows, move your hands outward and back, pulling the band as far as you can.
4
Keep your shoulder blades squeezed together and hold for a second.
5
Slowly bring your hands back to the starting position, keeping tension in the band, and repeat for the programmed number of reps.
Stand tall with your feet shoulder-width apart and hold an exercise band with both hands in front of your chest.
Extend your arms straight out in front of you at shoulder height.
Without bending your elbows, move your hands outward and back, pulling the band as far as you can.
Keep your shoulder blades squeezed together and hold for a second.
Slowly bring your hands back to the starting position, keeping tension in the band, and repeat for the programmed number of reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Start your fitness journey today
Enjoying exercises like Band Pull Apart, but want more personalization? Join CoPilot to build a stronger, healthier, and more confident version of you.
Work with a trainer