Band Pull Apart

The Band Pull Apart is a beginner resistance band exercise that works the Shoulders, Back, Traps. Follow the steps below or watch the demonstration.

Target musclesShoulders, Back, Traps

EquipmentResistance Band

LevelBeginner

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.

Recommended sets & reps

Set	Reps	Rest
Set 1	12 reps	30s rest
Set 2	10 reps	30s rest
Set 3	8 reps	30s rest

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Instructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach — not yet individually reviewed by a certified trainer.