How to Do the Band Pull-Apart: Form, Sets, Progression
The Band Pull-Apart is a band exercise that mainly works your rear delts. Beginners start with 2 sets of 12–15 reps and try one more rep next time.
Form in 3 steps
- Hold the band shoulder-width apart with your arms straight out at chest height. Keep just a slight bend in your elbows.
- Keeping your arms long, breathe out and pull the band apart until it nears your chest, squeezing your shoulder blades.
- Hold for 1 second at the end, then breathe in and take about 2 seconds to come back to the front.
Common mistakes
- Bending your elbows to pull: your rear delts miss out. Keep your arms straight as you spread them.
- Arching your back and puffing your chest: your lower back takes over. Keep your ribs down and your torso still.
- Shoulders creeping up toward your ears: your traps take over. Keep your shoulders down as you pull.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3 sets | 8–10 reps | 1 min 30 sec |
| Build muscle | 3 sets | 10–15 reps | 1 min 15 sec |
| Lose fat | 3 sets | 12–15 reps | 45 sec |
| General health | 2 sets | 12–15 reps | 1 min |
How to progress
Bodyweight and band exercises progress by reps, not weight. DailyFit looks at your best set last time and asks for one more rep today.
Alternatives
Add the Band Pull-Apart to today's workout?
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FAQ
When should I do the Band Pull-Apart?
It works great as a warm-up to wake up your shoulders, or as a finisher at the end of a back or shoulder workout. Learn the form with a light band first.
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