Band Pull-Apart

Pull · Beginner · Works: Rear shoulders, upper back

How to do it

  1. Hold a light band in front of your chest with arms straight and hands shoulder-width apart.
  2. Pull the band apart by squeezing your shoulder blades together.
  3. Bring your hands out to your sides until the band touches your chest.
  4. Return slowly, keeping tension.

Common mistakes

  • Shrugging. Keep your shoulders down.
  • Arching your back to pull farther. Keep your ribs down.
  • Letting the band snap back. Control it all the way.

Make it easier or harder

Easier: Use a lighter band or a shorter range.

Harder: Use a thicker band or hold the squeeze for two seconds.

Coaching tip

High-rep sets of 15 to 20 make a great warm-up for pressing days.

Learn each move with light weight first. Stop if you feel sharp pain, dizziness or chest discomfort, and talk to a doctor or qualified trainer if you are unsure.