Band Pull Apart
The band pull apart is the simplest rear-delt exercise there is: hold a band with both hands, arms out in front, and pull it apart until your arms are wide. It targets the back of your shoulders and the muscles between your shoulder blades, the ones that pushing exercises and desk hours both tend to skip. All it takes is a light band, which makes it the easiest pulling work to slot in anywhere.
Why it works
Most upper-body training is dominated by pressing, and the rear delts, which pull the arms backward and hold the shoulder blades together, tend to lose out entirely. The pull apart isolates exactly that action: nothing to swing, nothing to cheat with, just your rear shoulders and mid back pulling a band until your shoulder blades pinch. Because the exercise is so simple, it's one of the few places where doing more sets consistently, rather than doing it harder, is what actually changes your shoulders over time.
Set up
- Hold a light to medium resistance band with both hands, palms facing down, hands shoulder-width apart.
- Stand tall with your feet hip-width apart and your arms straight out in front of your chest.
- Set your shoulder blades down and back before the first rep.
How to do it
- Keep your arms straight and pull the band apart by moving your hands out to the sides.
- Lead the movement with your elbows, not your hands.
- Squeeze your shoulder blades together as your hands reach your sides.
- Hold that squeeze for a full second.
- Return your hands to the center with control, resisting the band the whole way back.
- Repeat without letting the band snap your arms together.
Form cues
- Straight arms, no elbow bend.
- Lead with the elbows, not the hands.
- Squeeze the shoulder blades, don't just touch your hands together.
- Shoulders down, away from your ears.
Breathing: Exhale as you pull the band apart, inhale as your arms return to center.
Common mistakes
Shrugging the shoulders up as the band pulls apart.
Fix: Set your shoulder blades down before every rep, and switch to a lighter band if the shrug keeps showing up.
Bending the elbows so it turns into a row.
Fix: Keep the arms straight the whole rep; a slight, fixed bend is fine, but the elbows shouldn't travel.
Choosing a band so heavy the reps turn into small, jerky tugs.
Fix: Drop to a lighter band and pull the full distance with control; a strict small-band rep beats a half-range heavy one.
Letting the band yank the arms back to center between reps.
Fix: Control the return over about two seconds; the resisted return is doing real work, not just resetting for the next pull.
How to program it
- This is a high-rep, high-frequency exercise: 2 or 3 sets of 15 to 20 reps, most days of the week if you like.
- It works well as a warm-up before any pressing session, priming the rear shoulders before they get overshadowed.
- A simple rule: for every set of bench press or push-ups in your week, add a set of pull aparts to keep the shoulders balanced.
- Progress by moving to a heavier band or a slower tempo before adding more sets; this exercise rarely needs high volume to work.
Safety notes
- Check the band for nicks or thinning before each use; a band snapping near your face is the one real risk here.
- Keep the motion smooth and pain-free; if the front of the shoulder pinches, narrow your grip slightly and lower the band tension.
Exercise profile
- Force
- Pull
- Mechanics
- Isolation
- Category
- Strength
Frequently asked questions
How many band pull aparts should I do a day?
Two or three sets of 15 to 20 reps most days works well, since the load is light and the muscles recover quickly. It's one of the few exercises that rewards daily consistency.
What muscles do band pull aparts work?
Mainly the rear deltoids at the back of your shoulder, with the muscles between your shoulder blades and your upper traps assisting. It's a pulling counterbalance to pressing exercises like the bench press.
Can I do band pull aparts every day?
Yes, for most people. The band is light enough that daily sets don't create the fatigue heavier lifting would, which is exactly why this move is popular as daily shoulder maintenance.
Do band pull aparts help with shoulder pain?
They can support healthier shoulder mechanics by strengthening an underused muscle group, but they aren't a treatment for existing pain. If your shoulder hurts, get it evaluated before adding new exercises.