Band Pull Apart
Arms straight, band pulled apart at shoulder height.
- Level
- Beginner
- Equipment
- Resistance Band
- Movement
- Band pull apart · Standing
- Tracks
- Reps only
Works
Shoulders Rhomboids Traps Back
How to do it
- Hold a resistance band with both hands at shoulder height and arm length.
- Keep your elbows straight and pull the band apart horizontally.
- Squeeze your shoulder blades together as the band touches your chest.
- Return your arms to the starting position with slow control.
- Repeat for the desired number of repetitions.
Common mistakes
- Bending the elbows to shorten the range of motion.
- Shrugging the shoulders up toward the ears.
- Using momentum to swing the band instead of controlled tension.
Tips
- Lead the movement with your thumbs pointing up.
- Focus on pulling with your back muscles, not your arms.
- Keep your chest proud and ribs down throughout the set.
Details
- Base movement
- Band pull apart
- Arms
- Both
- Arms straight or bent
- Straight arms
- Hand orientation
- Pronated (palms down / away)
- Body position
- Standing
