Reps Only exercise

Band Pull-Apart form, muscles worked, and workout tracking

The band pull-apart is a resistance band exercise in which a band held at arm's length is stretched horizontally across the chest, training the rear delts, rhomboids, and mid-traps. Lifters use it in high volumes for shoulder health and posture, as a warm-up before pressing sessions, and as low-fatigue accessory work that offsets the internal-rotation bias of bench pressing and desk sitting.

Band Pull-Apart illustration

How to do Band Pull-Apart

  1. 1Stand tall holding a light resistance band in front of you at shoulder height with straight arms and hands about shoulder-width apart.
  2. 2Brace your core lightly and set your shoulders down away from your ears.
  3. 3Exhale as you pull the band apart, driving your hands out to your sides until the band touches your chest.
  4. 4Keep your arms straight and squeeze your shoulder blades together; do not shrug or arch your lower back.
  5. 5Inhale as you return under control to the start, resisting the band's pull instead of letting it snap your hands back together.

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Track Band Pull-Apart in Plates

Save this movement to a workout template, log sets and rest periods, and keep your training history in one focused gym tracker.