rear delts beginnerAI Tracked

Band Pull-Apart

Hold a resistance band in front of you and pull it apart. Excellent for shoulder health and posture. The best warm-up exercise for shoulder health. Strengthens the rear delts and rhomboids that get neglected in pressing. Corrects forward shoulder posture from desk work.

How to Do Band Pull-Apart: Step by Step

  1. Hold band at shoulder height, arms extended
  2. Pull hands apart until band touches chest
  3. Squeeze shoulder blades together
  4. Return slowly to start

Common Mistakes to Avoid

  • Shrugging shoulders up during the pull
  • Not fully extending the band to chest
  • Using too thick a band and compensating with traps

Band Pull-Apart Tips

  • Do 20-30 reps as a warm-up before every upper body session
  • Use a lighter band than you think — this is about activation, not load
  • Can be done between sets of pressing exercises for shoulder health

Muscles Worked

rear deltsback
Equipment resistance band
Tracking Count reps

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