Band Pull Aparts (How To, Muscles Worked, Benefits)

Band Pull-Aparts are a simple and effective exercise for strengthening the upper back and improving shoulder health. By pulling a resistance band apart with straight arms, you target the muscles that support posture, stabilize the shoulders, and balance out pressing-heavy routines.

Great as a warm-up, posture corrector, or high-rep finisher.

Primary Muscles Worked: Rear Deltoids, Rhomboids, Trapezius
Secondary Muscles Worked: Rotator Cuff, Core (Stabilizers)
Equipment Needed: Light resistance band (long loop or therapy band)

How To Do Band Pull-Aparts

Step-by-Step Instructions

Set-Up:
- Stand tall with feet hip-width apart and hold a resistance band at shoulder height with both hands, arms extended straight in front of you.
- Grip the band just outside shoulder width with palms facing down or neutral (depending on preference).
Execution:
- Pull the band apart by squeezing your shoulder blades together and moving your hands straight out to the sides.
- Keep your arms straight and stay in control—no jerky movements.
- Stop when your arms form a straight line out from your shoulders, then return to the start with control.
Tips for Proper Form:
- Don’t shrug your shoulders—keep them down and relaxed.
- Focus on the squeeze between your shoulder blades.
- Keep a slight bend in your elbows if needed, but avoid turning it into a row.

Key Benefits

Strengthens upper back and postural muscles.
Helps reduce shoulder pain and correct rounded shoulders.
Great for warm-ups, rehab, or high-rep shoulder health work.

Modifications and Variations

Easier Option: Use a lighter band or widen your grip to reduce tension.
Harder Option:
- Use a heavier band or choke up on the grip.
- Pause for 1–2 seconds at full extension.
- Perform overhead or angled pull-aparts to hit different areas.

Common Mistakes

Bending the Elbows: Keep arms mostly straight—this is not a row.
Letting Shoulders Shrug: Keep them down and retracted.
Losing Control: Avoid snapping back—control the return.

Reps and Sets Recommendations

For Warm-Up/Posture: 2–3 sets of 12–15 reps with a light band.
For Strength & Endurance: 3–4 sets of 15–20+ reps with consistent tension.
As a Finisher: 1–2 burnout sets to failure with a light band, focusing on quality reps.

Band Pull Apart Alternatives

Need an alternative for Band Pull Aparts? Here are a couple of exercises that you may be able to try out as a replacement.

Want more options? Here are my 7 favorite alternatives for Band Pull-Aparts.

Band Face Pulls

Band Face Pulls are another simple but effective rear delt exercise that can be done with either a band wrapped around a rack or with a cable machine.

With either a band or a machine, set it up at around shoulder height. Grab the band with an overhand grip about six inches apart. As the name suggests, pull the band directly to the face.

Rear Delt Raise

If you don’t have bands, but you do have dumbbells (or even weight plates), Rear Delt Raises are a great rear delt alternative for Band Tears.

Grab two dumbbells, get into a good athletic position with a flat back and hinge at the waist until the torso is close to parallel to the floor. With a slight bend in the elbow, row back and wide.