Horizontal pull · Coached in Recomp

Band pull-apart

The band pull-apart is a beginner horizontal pull exercise for your back and shoulders, using resistance bands.

Main muscles
Back, Shoulders
Also works
Middle back, Traps
Equipment
Resistance bands
Level
Beginner
Band pull-apart, starting position
Start
Band pull-apart, end position
Finish

Setup

Hold a light band in front of you at shoulder height, hands shoulder-width.

How to do it

  1. Pull the band apart until it touches your chest.
  2. Squeeze your shoulder blades.
  3. Return slowly.

Coaching cues

  • Arms straight but not locked.
  • Shoulders down.

Common mistakes

  • Shrugging.
  • Letting it snap back.

Make it easier or harder

HarderFace pull

Alternatives to the band pull-apart

Band pulldown Resistance bands Band row Resistance bands Chest-supported dumbbell row Dumbbells, Adjustable bench Doorway row Body weight Face pull Cable stack Lat pulldown Lat pulldown