What is Band Pull Apart?
Band Pull Apart is an easy resistance-band mobility exercise that targets the shoulders and upper back, emphasizing scapular retraction and improved posture. Performed with arms extended in front, you pull the band apart to squeeze the middle back while keeping shoulders down.
How to Do Band Pull Apart
- Grip the band: Hold a light resistance band with a supinated grip, hands shoulder-width apart, arms extended straight at eye level. Stand tall with feet hip-width apart.
- Set start position: Keep arms straight and shoulders depressed. Draw your shoulder blades slightly together before initiating the pull to ensure proper scapular engagement.
- Pull apart: Open your arms out to the sides, leading with the scapulae until arms reach shoulder level and you feel a firm squeeze across the middle back.
- Control the return: Slowly bring the band back to the start with controlled motion, resisting the band’s recoil to maintain tension and protect the shoulder joint.
- Breathe and repeat: Exhale as you pull and inhale as you return. Perform 10–20 controlled reps or 2–4 sets; reduce resistance if you shrug or lose control.
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
Required Equipment
Resistance Band
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of Band Pull Aparts?
Band Pull Aparts improve scapular stability and posture, strengthen rear deltoids and upper back, and reduce risk of rounded shoulders. They’re low-impact, ideal for warming up, rehab, and improving shoulder mechanics for pressing movements.
What common mistakes should I avoid?
Common mistakes include shrugging the shoulders, bending the elbows, using a band that’s too heavy, and driving the movement with the arms. Use light resistance, keep shoulders down, straight arms, slow tempo, and focus on a scapular squeeze.
How can I progress or use alternatives?
Progress by increasing band resistance, adding slow eccentrics, or doing single-arm band pull aparts. Alternatives include face pulls, bent-over reverse flyes, and seated rows. For rehab, reduce resistance and use higher reps with strict scapular control.