Band Pull-Apart

The Band Pull-Apart is a simple upper-back exercise done with a resistance band. It trains the muscles between your shoulder blades, the backs of your shoulders, and the mid-back, which help keep your shoulders stable and your posture upright.

Stand tall with your feet about shoulder-width apart. Hold a light resistance band with both hands, arms straight out in front of you at shoulder height, palms facing down or each other. Keep a slight bend in your elbows so they are not locked, and set your shoulders down away from your ears.

Pull the band apart by moving your hands straight out to the sides. Keep your arms mostly straight and squeeze your shoulder blades together as your hands open wide. Pause briefly at the end, then slowly return the band to the start without letting it snap back.

Breathe out as you pull the band apart and breathe in as you return. Keep your ribs down and avoid arching your back. Start with a very light band and higher reps; if it feels easy, use a slightly stronger band or take a narrower grip. If it feels hard, use a lighter band or take a wider grip.

Fault: Your arms bend too much during the pull, turning the movement into a row. Fix: Keep your arms nearly straight and focus on pulling the band apart with the backs of your shoulders, not by bending your elbows.

Fault: The band snaps back on the return. Fix: Control the band all the way back to the start; the lowering phase should take at least as long as the pull.

Fault: Your shoulders shrug up toward your ears. Fix: Set your shoulder blades down and back before you start, and keep them there throughout the set.

Fault: You pull the band down toward your hips instead of straight out. Fix: Keep your hands at shoulder height and move them directly out to the sides.