Band pull-apart
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Muscles worked
- High load
- Delts · Rear
- Low load
- Rotator cuff and Traps · Mid
Primary muscles
Secondary muscles
How to do it
Hold a band at shoulder height with straight arms and a grip that gives light tension at the start. Pull the band apart by squeezing the shoulder blades together until the band touches the chest, then return under control. It makes a great warm-up before pressing — keep the ribs down and the shoulders away from the ears.
Form cues
- Great warm-up before pressing
- Squeeze the shoulder blades together
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.