Band Pull-Apart

Technique

Hold a resistance band in front of you at chest height with straight arms. Pull the band apart by driving both arms out to the sides until your hands reach your sides. Squeeze the shoulder blades together at the end. Return the band to the front slowly.

Steps

1. Hold the band at chest height with a shoulder-width grip
2. Straighten your arms while keeping a slight softness in your elbows
3. Pull your hands out to the sides without shrugging your shoulders
4. Squeeze your shoulder blades together as your hands reach your sides
5. Return slowly to the starting position under tension

Common mistakes

• Bending the elbows to turn the movement into a row
• Shrugging the shoulders toward the ears
• Arching the lower back to complete the pull
• Letting the band snap back to the starting position

Variations

• Overhand-grip band pull-apart
• Underhand-grip band pull-apart
• High-angle band pull-apart
• Low-angle band pull-apart

FAQ