How to do a Band Pull-Apart
- Stand tall with feet hip-width and grip a band with both hands, arms out in front at shoulder height.
- Keep your arms nearly straight and brace your core.
- Pull your hands apart and out to the sides, stretching the band across your chest.
- Squeeze your shoulder blades together firmly at the end.
- Return slowly to the start under control and repeat.
Keep in mind
- Start with straight arms at chest height and the band just taut.
- Lead with the hands, but finish by squeezing the shoulder blades together.
- Keep the elbows soft rather than locked.
- Return slowly — the band should never snap you back.
Common mistakes
- Shrugging the shoulders toward the ears — keep them down and wide.
- Bending the elbows to move a band that is too heavy — use a lighter one.
- Letting the band pull your arms home fast — control the return.
Breathing
Breathe out as you pull apart, in as you return.
Take care
Check the band for nicks before every session — a band that fails under tension snaps back at your face.
Easier and harder
Similar exercises