How to Do Band Pull-Aparts: Form, Benefits, and Tips
Master the band pull-apart to improve shoulder health and posture. Learn the correct technique, common mistakes to avoid, and best warm-up practices.
How to Perform
- Stand with your feet shoulder-width apart and hold a light resistance band with an overhand grip at shoulder height.
- Extend your arms fully in front of you while keeping a slight, soft bend in your elbows.
- Pull the band apart by moving your arms out to your sides until the band touches your mid-chest.
- Focus on squeezing your shoulder blades together as the band reaches its peak tension.
- Maintain a braced core and avoid arching your lower back as your arms reach full extension.
- Control the resistance as you slowly return your hands to the starting position to complete one repetition.
Common Mistakes
- Shrugging the shoulders toward the ears during the pull
- Using excessive momentum instead of controlled muscle contraction
- Arching the lower back to compensate for limited shoulder mobility
- Bending the elbows significantly to shorten the range of motion
Muscles Worked
Primary movers
- Rear Deltoids
Stabilizers
- Rhomboids
- Trapezius
- Infraspinatus
Related Guides
- Arm Circles — Warm-Up
- Bodyweight Glute Bridges — Warm-Up
- Cat-Cow Stretch — Warm-Up
Rear Deltoids · Warm-Up