SkillBeginnerresistance band
Band Pull-Apart
A simple yet effective shoulder health exercise where you stretch a band apart at chest height. Strengthens the rear delts and mid-back to counteract forward-shoulder posture.
How to do it
- 1Hold a resistance band at chest height with straight arms, palms down
- 2Squeeze shoulder blades together and pull the band apart until it touches your chest
- 3Control the return — don't let the band snap back
- 4Keep arms at shoulder height throughout the movement
Common mistakes
- Shrugging shoulders up instead of pulling back and down
- Using too heavy a band, leading to compensating with the arms
- Not fully pulling to chest — stopping short
Muscles worked
upper backshouldersbicepscore
Variations
Easier
Lighter band or reduced range
Harder
Pause at full stretch or heavier band
Used in
Related exercises
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