Exercise Library / Core

Band Pull Apart

How to do the Band Pull Apart with proper form, and the muscles it works.

Muscle group: Core
Primary muscles: Shoulders
Secondary muscles: Middle back and traps
Equipment: Bands
Type: Isolation
Level: Beginner

Video: “How To Do Banded Pull-Aparts” by Tangelo - Seattle Chiropractor + Rehab on YouTube.

How to do the Band Pull Apart

Begin with your arms extended straight out in front of you, holding the band with both hands.
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
Pause as you complete the movement, returning to the starting position under control.

Muscles worked

The Band Pull Apart mainly works your shoulders, with help from your middle back and traps.

Band Pull Apart start and finish positions

Band Pull Apart: Starting position — Starting position

Band Pull Apart: Ending position — Ending position

Track your Band Pull Apart progress

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