Band Pull Apart

A beginner strength exercise for the shoulders, done with a resistance band.

Main muscles: Shoulders
Also works: Upper back
Equipment: Resistance band
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Band Pull Apart

Begin with your arms extended straight out in front of you, holding the band with both hands.
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
Pause as you complete the movement, returning to the starting position under control.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Band Pull Apart

Questions

What muscles does the Band Pull Apart work?

Mainly the shoulders, with the upper back helping.

Is the Band Pull Apart good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Band Pull Apart?

Good alternatives that train the shoulders: Internal Rotation with Band, Lateral Raise - With Bands, Back Flyes - With Bands or External Rotation with Band.

How many sets and reps of the Band Pull Apart should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).