Band Pull Apart

The band pull-apart is an exercise targeting the upper back muscles, including the trapezius, rear delts, and rhomboids. The band creates dynamic tension, allowing you to really focus on contracting these muscles, making it a great activation drill prior to upper-body lifting.


  1. Activates numerous important postural muscles in the upper back
  2. Excellent activation drill to perform prior to upper body movements
  3. Helps encourage balanced shoulder development and shoulder health

Band Pull Apart Images


Band Pull Apart Instructions

Band Pull Apart muscle diagram
  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.