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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

Exercise information is provided for general educational purposes. Choose movements appropriate for your ability level and stop if you experience pain, dizziness, unusual shortness of breath or other concerning symptoms. Seek appropriate medical or fitness guidance when needed.

  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