How to Do the Band Pull Apart

Beginner · Bands · Targets Shoulders, Middle Back, Traps

Band Pull Apart demonstration
💪 Shoulders, Middle Back, Traps🏋️ Bands📊 Beginner🏷️ Strength

How to perform it

  1. Begin with your arms extended straight out in front of you, holding the band with both hands.
  2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
  3. 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.
  4. Pause as you complete the movement, returning to the starting position under control.

Muscles worked

The Band Pull Apart primarily targets your Shoulders, with support from your Middle Back, Traps. You'll need bands.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Band Pull Apart slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.