Band pull apart

3 × 12-15  ·  Equipment: Resistance bands

Muscle groups: Back · Shoulders

How to do band pull apart

1. Stand with your feet shoulder-width apart and hold the band with your hands shoulder-width apart.
2. Extend your arms straight out in front of your chest with the band under tension.
3. Exhale and pull the band apart to the sides, moving your hands away without bending your elbows.
4. Squeeze your shoulder blades together at the end, contracting the traps and rear delts.
5. Inhale and return slowly to the start while keeping tension on the band.
6. Keep your torso still and your shoulders away from your ears throughout the movement.

Mistakes to avoid

• Do not bend your elbows or arch your back to pull the band: the work must come from the shoulders and shoulder blades.
• Avoid shrugging your shoulders toward your ears; lower and anchor them before you start.
• Reduce the band tension if you cannot complete the movement without rocking your torso.
• Control the return: letting the band snap back aggressively strains your elbows and shoulders.

Progression

• Start with a light band aiming for 12-15 clean reps before increasing resistance.
• Raise the tension by switching to a stronger band or shortening the grip distance.
• Add a 1-2 second squeeze at the end of the movement for more time under tension.
• When you finish 3 sets with ease, increase the resistance and rebuild your technique.