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Shoulders · Resistance Bands

Band Pull Apart

An isolation movement that trains your shoulders, done with a resistance band. Your middle back and traps help out.

Band Pull Apart, starting positionBand Pull Apart, end position
EquipmentResistance Bands
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Band Pull Apart muscles worked, front viewBand Pull Apart muscles worked, back view
ShouldersPrimaryMiddle Back · TrapsSecondary

How to do it

  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.

More shoulder exercises

Front Raise (Band)Lateral Raise - With BandsArnold Press (Dumbbell)Barbell Shoulder Press
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