Also known as: resistance band pull, band rear delt pull, scapular band pull, band scapular retraction, band posterior delts

What is Band Pull Apart?

The Band Pull Apart is a light-resistance mobility exercise that strengthens the shoulders and upper back by retracting the scapula while pulling a band apart. It primarily targets rear deltoids, rhomboids, and middle trapezius. Difficulty: Easy - suitable for beginners to improve posture, scapular control, and shoulder stability.

How to Do Band Pull Apart

  1. Set band length: Hold a light resistance band with hands shoulder-width apart, palms up, arms extended at eye level and slight tension in the band for control.
  2. Engage scapula: Start by depressing and retracting your scapula - pinch shoulder blades together and down before moving arms to pre-activate the upper back.
  3. Pull apart: Keeping arms straight, pull the band apart by rotating elbows outward and moving hands directly to your sides until they reach shoulder level.
  4. Squeeze and pause: Squeeze the middle back at the end range, pause one to two seconds, then slowly return to the start under control to protect the shoulders.
  5. Breathe and progress: Exhale on the pull and inhale on the return; increase band resistance or reps gradually while maintaining scapular control and proper form.

Muscle Groups

Shoulders, Back

Description

Grip a light resistance band, hands about shoulder width apart, with a supinated grip (palms facing up) Start with your arms extended in front of you at about eyes level.

Keep your arms straight, and pull the band apart by retracting your scapula (pinch your shoulder blades together). Bring your arms directly out your sides, and finishing at shoulder level, squeezing the middle of your back. Control back to the start position and repeat for repetitions.

Focus on engaging the scapula, try to keep a light grip on the band and avoid driving the movement with your arms.

Return to the start with control. Repeat for Repetitions.

Keep the shoulders depressed (Down, away from the ears, don't allow them to shrug upward)
Movement Group: Mobility
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Band Pull Aparts?

Band Pull Aparts strengthen the rear deltoids, rhomboids, and middle trapezius to improve posture, scapular control, and shoulder stability. They’re low-impact, suitable for warm-ups and rehab, and help reduce risk of impingement.

What common mistakes should I avoid when doing Band Pull Aparts?

Avoid using heavy bands, shrugging the shoulders, bending the elbows, or yanking with the arms. These reduce scapular activation and cause compensation. Use a light band, depressed shoulders, straight arms, and a controlled tempo.

How can I progress or what are alternatives to Band Pull Aparts?

Progress by increasing band resistance, slowing the tempo, pausing at end range, or doing single-arm variations. Alternatives include face pulls, bent-over reverse flys, and band external rotations for similar posterior shoulder and scapular work.