Pull-Apart (Band)

Instructions

1. Stand upright holding a resistance band with both hands at shoulder width, arms extended in front of you at shoulder level.
2. Pull the band apart by retracting your shoulder blades, moving your hands out wide while keeping your arms straight.
3. Pause briefly at the end position where your arms are spread wide.
4. Return to the starting position in a controlled manner.
5. Repeat for the desired number of reps.

Tips

• Keep your arms straight throughout the movement to maximize rear delt and rhomboid engagement.
• Focus on pulling your shoulder blades back rather than just moving your arms outward.
• This exercise is excellent as a warm-up or corrective movement before pressing exercises.
• Use a lighter band if you’re new to the movement; the band should provide resistance without being so tight that form breaks down.
• Maintain an upright posture and avoid leaning forward or backward.
• The band pull-apart targets the rear delts and rhomboids, making it valuable for shoulder health and postural correction.