Band Pull Apart
The Band Pull Apart is a fundamental resistance band exercise designed to strengthen the rear deltoids and upper back muscles. It is an essential movement for correcting posture, improving shoulder health, and counteracting the effects of sitting or heavy pressing.
While often used as a warm-up, the effectiveness of the Band Pull Apart relies on consistent volume and cumulative workload. Our AI analyzes your recovery metrics, such as HRV and sleep quality, to prescribe the optimal volume—turning a simple warm-up into a targeted prehab session when your recovery is low. Additionally, if you log shoulder discomfort during pressing movements, the app learns to prioritize this exercise in your routine to improve your scapular stability and reduce pain over time.
Form Cues
- Stand tall with your core braced and ribs tucked down
- Hold the band with hands shoulder-width apart and palms facing down
- Initiate the pull by squeezing your shoulder blades together
- Keep your arms straight with only a micro-bend in the elbows
- Control the eccentric phase as you return your hands to the center
- Don't arch your lower back or flare your ribs as you pull
- Don't shrug your shoulders up towards your ears
- Don't bend your elbows excessively to turn it into a tricep extension
- Don't let the band go completely slack between reps
Common Mistakes
- Shrugging the shoulders/upper traps
- Flaring the ribcage open
- Using momentum to jerk the band open
- Bending the elbows too much
- Grip width too narrow or too wide
Muscles Worked
This exercise primarily targets the posterior deltoids and the scapular retractors, including the rhomboids and middle trapezius. By isolating these muscles, it helps pull the shoulders back into a neutral position, effectively counterbalancing the tightness often found in the chest and anterior deltoids.
Primary
Secondary
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