Band Pull-Apart

Shoulders · Band · Beginner

How to do it

1. Stand tall and hold a resistance band with both hands at chest height, arms straight in front of you.
2. Set your hands slightly wider than shoulder-width apart and keep your ribs down.
3. Pull the band apart by moving your hands out to the sides while squeezing your shoulder blades together.
4. Keep your elbows mostly straight and avoid shrugging your shoulders.
5. Pause briefly when the band reaches your chest or upper chest.
6. Return under control to the starting position and repeat for the desired number of repetitions.

Muscles worked

Primary: Delts
Secondary: Traps, Upper Back, Rotator Cuff

Related exercises

Barbell Seated Overhead Press

Dumbbell Seated Shoulder Press

Dumbbell Standing Overhead Press

Dumbbell Lateral Raise

Barbell Front Raise

Barbell Rear Delt Raise