Exercise library · Shoulders

How to Do Band Pull Apart

Step-by-step instructions, muscles worked and workouts that use the band pull apart.

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

Workouts with this exercise

Similar exercises

Lateral Raise - With BandsShoulders

Back Flyes - With BandsShoulders

External Rotation with BandShoulders

Shoulder Press - With BandsShoulders

Internal Rotation with BandShoulders

Dumbbell Shoulder PressShoulders

Gear for this exercise

Resistance bands setCheap, light and perfect for home workouts and warm-ups.See it on Amazon →Tube bands with handlesGym-like cable exercises at home.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.