Band Pull-Apart
Pulling a resistance band apart in front of the chest with straight arms. A simple warm-up and posture exercise for the rear delts and upper back.
Primary muscles
- Rear Delts
Secondary muscles
- Rhomboids
- Traps (Trapezius)
- Rotator Cuff
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–45s
How to perform
Main muscles working (thicker lines)
Starting position
Stand tall holding a light band with both hands shoulder-width apart, arms straight out in front at shoulder height.
Keep the arms straight and shoulders down.
Pull the band apart by moving the hands out to the sides.
Continue until the band touches or nearly touches the chest.
Return slowly to the start.
Breathing: Exhale as you pull apart, inhale as you return.
Coaching tips
Long arms
Squeeze between the shoulder blades
Ribs down
Common mistakes
Bending the elbows
Shrugging
Arching the lower back
Safety notes
Use a band light enough for full range; hold it so it can't snap toward the face.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.