Band Pull Apart Exercise Guide
Exercise Profile
- Target
- Deltoid Posterior
- Equipment
- Band
- Body Part
- Shoulders
- Primary Muscle
- Deltoid Posterior
- Secondary Muscles
- Trapezius Middle Fibers, Teres Minor, Infraspinatus, Trapezius Lower Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Resistance Band Pull Apart
Visualised Target Muscle Groups
Front
Back
How to: Band Pull Apart
- Stand with your feet shoulder-width apart, holding a resistance band with both hands in front of you at shoulder height.
- With your arms extended and palms facing down, gradually pull the band apart until your arms are fully extended out to the sides.
- Squeeze your shoulder blades together while pulling.
- Hold for a second and then return to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much momentum instead of controlled movements.
- Not retracting the shoulder blades fully.
- Pulling the band too close to the face.
Modifications
- Perform the exercise with one arm at a time for reduced tension.
- Use a lighter band for easier resistance.
Tips
- Keep your arms straight without locking the elbows during the movement.
- Focus on squeezing your shoulder blades together at the peak of the movement.
- Maintain a neutral spine throughout the exercise.
Band Pull Apart Alternatives
Tags
shoulders
strength
band
deltoids
rotator cuff
core stability
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