Exercise guide
Band Pull Apart
- Beginner
- Isolation
- Rep-based
- Back
The Band Pull Apart is a premier isolation exercise for improving posture and strengthening the posterior deltoids and mid-trapezius. It effectively counters rounded shoulders by reinforcing scapular retraction and shoulder stability.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in your knees for stability.
- Hold a resistance band with an overhand grip, hands spaced shoulder-width apart.
- Raise your arms straight out in front of you at chest height, maintaining a soft bend in the elbows.
How to do it
- Exhale as you pull the band apart by moving your arms out to the sides until the band touches your mid-chest.
- Focus on squeezing your shoulder blades together as your arms reach the end of the range of motion.
- Inhale as you slowly return to the starting position using a controlled 2-second tempo.
- Maintain constant tension on the band; do not let it go slack at the start of the rep.
Form checklist
- Keep your shoulders depressed and away from your ears to avoid shrugging.
- Maintain a neutral spine and braced core to prevent arching your lower back.
- Keep your wrists straight and in line with your forearms throughout the movement.
- Ensure the movement is horizontal and stays at chest height.
Pro tips
- Imagine trying to pinch a pencil between your shoulder blades at the peak of the contraction.
- Focus on pulling 'out' to the sides rather than just 'back' to maximize posterior deltoid engagement.
Make it harder
- Narrow your grip on the band to increase the resistance and starting tension.
- Add a 3-second isometric hold when the band is fully stretched against your chest.
Frequently asked
- What muscles does the band pull apart work?
- The band pull apart primarily targets the trapezius, and also works the rhomboids as secondary muscles.
- What equipment do you need for the band pull apart?
- The band pull apart uses resistance band.
- Is the band pull apart good for beginners?
- Yes. The band pull apart is a beginner-friendly movement and a strong foundation to build on.