Band Pull Apart
How to do the Band Pull Apart
- 1
Begin with your arms extended straight out in front of you, holding the band with both hands.
- 2
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- 3
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- 4
Pause as you complete the movement, returning to the starting position under control.
How to program the Band Pull Apart
Sets and reps
As an isolation movement, the Band Pull Apart is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Band Pull Apart is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Band Pull Apart work?
The Band Pull Apart primarily targets the Shoulders. It also recruits the Middle Back, Traps as supporting muscles.
What equipment do I need for the Band Pull Apart?
You need Bands. Difficulty level: Beginner.
How many sets and reps of the Band Pull Apart should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
