Shoulders · Isolation

Band Pull Apart

A rear deltoid and upper back exercise using a resistance band to improve posture and shoulder health. It directly counteracts the rounded-forward position that pressing and desk work build, which is why coaches program it daily rather than weekly. High reps with a light band, done often, quietly fixes more shoulders than most corrective exercises combined.

By Macros Inc Team Verified by Alex Dedmon Updated August 2026

Beginner Band Isolation Pull
band-pull-apart-poster
  • Level Beginner
  • Equipment Band
  • Primary Muscles Rear Delts, Rhomboids, Traps
  • Movement Isolation Pull

Demonstration

Watch the Form Demo

Technique

How to Do the Band Pull Apart

  1. Hold a light resistance band at shoulder width with straight arms out in front of you at chest height.
  2. Set your shoulders down away from your ears.
  3. Pull the band apart by sweeping your arms out wide, keeping them nearly straight.
  4. Continue until the band touches your chest and your shoulder blades pinch together.
  5. Hold the end position for a beat.
  6. Return under control without letting the band snap back.

Anatomy

Muscles Worked

shoulders
Primary muscles
Rear Delts
Secondary muscles
Rhomboids Traps

Do This

Form Cues

  • Keep the arms nearly straight and lead with the backs of the hands.
  • Pull the band apart at chest height, not up by your face.
  • Squeeze the shoulder blades together and hold for a beat before releasing.
  • Keep your ribs down and torso still. If your chest puffs up to finish the rep, the band is too heavy.

Avoid This

Common Mistakes

  • Bending the elbows and turning it into a row.
  • Shrugging so the traps take the work from the rear delts.
  • Letting the band snap back instead of controlling the return.
  • Treating it as a hard set once a week instead of easy sets most days, which is where the postural payoff lives.

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