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Upper Back · Beginner

Band Pull-Apart

Straight-arm band pull-apart for rear-shoulder, upper-back, and scapular control.

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Band Pull-Apart demonstration

Exercise overview

Training details

Upper BackShouldersRotator Cuff

Equipment

Resistance Band

Sets × reps

3 × 20

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Hold a resistance band in front of the chest with arms straight.
  2. 02Stand tall with ribs down and shoulders relaxed.
  3. 03Pull the band apart until the hands move wide beside the body.
  4. 04Squeeze the upper back briefly without shrugging.
  5. 05Return slowly while keeping tension in the band.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSled Reverse FlyeRelated variationBand Bent Over Pull ApartRelated variationBand Scapular U PullRelated variationBand Isometric Pull-Apart Hold

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Alternatives

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