Resistance Band Pull-Apart
A simple upper-back and rear-shoulder exercise. Holding a band at arm's length, you pull it apart until it touches your chest.
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Pull the band apart, leading with your hands
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How to do it
- Stand tall and hold a light band in front of you at shoulder height, arms straight and hands about shoulder-width apart.
- Keep a soft bend in your elbows and your ribs down.
- Pull the band apart by moving your hands out to the sides, keeping your arms level.
- Stop when the band touches your chest and squeeze your shoulder blades together.
- Let your hands come back together slowly, keeping some tension in the band.
Common mistakes
- Shrugging your shoulders up as you pull.
- Arching your lower back to get the band wider.
- Bending your elbows so your arms do the work instead of your upper back.
- Snapping back to the start instead of controlling the return.
The animation shows general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.
Related exercises
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The classic bodyweight back exercise. Hanging from a bar with an overhand grip, you pull your chin up over the bar and lower yourself back down.
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