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Band Pull-Apart

High-frequency upper-back health work. Can support long-term shoulder health.

BeginnerResistance band2 × 15–25
Band Pull-Apart demonstration thumbnail — Band Pull Aparts (Without Neck or Shoulder Pain)
Rear delts / rhomboidsResistance band

Band Pull-Apart

Demo · Sports Rehab Expert

Verified Band Pull-Apart demonstration by Sports Rehab Expert. Click to play.

How to do the Band Pull-Apart

  1. 1Arms straight
  2. 2Squeeze shoulder blades
  3. 3Slow return

Benefits of the Band Pull-Apart

  • Builds strength and size in the rear delts / rhomboids through a full, controlled range of motion
  • Joint-friendly, packable resistance that increases as you reach lockout
  • Fits a home or hotel-room setup without sacrificing training quality

Sources

Educational information only — not medical advice. Exercise technique, sets and reps are general guidance and may need adjusting for your experience, equipment and health history. Talk to a qualified clinician before starting or changing a training program if you have an injury or medical condition.

  1. 1Behm et al. (2016) — Acute effects of stretching on range of motion and performanceApplied Physiology, Nutrition, and Metabolism
  2. 2Schoenfeld, Ogborn & Krieger (2017) — Dose-response of resistance training volume on hypertrophyJournal of Sports Sciences
  3. 3ACSM position stand (2009) — Progression models in resistance training for healthy adultsMedicine & Science in Sports & Exercise
  4. 4Physical Activity Guidelines for Americans, 2nd editionU.S. Department of Health and Human Services