GymPlan AIBand Pull Apart
Band Pull Apart is a beginner isolation band exercise that mainly works your shoulders, with help from your upper back and traps.
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.
Muscles worked
Sets and reps
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
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What muscles does the band pull apart work?
It mainly works your shoulders; your upper back and traps assist.
How many sets and reps of band pull apart should I do?
Do 3 sets of 10-15 reps with 60-90 seconds of rest, using a weight you can control through the full range. Add reps first, then weight.
Is the band pull apart good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.