SHOULDERS · ISOLATION
Banded Pull-Apart
A light band movement for rear shoulders and upper-back control.
Primary musclesRear delts, Upper back
Secondary musclesShoulders
EquipmentResistance band
DifficultyBeginner · Horizontal Abduction
How to perform
- Hold the band at chest height with arms extended.
- Pull the hands apart while keeping the shoulders down.
- Return slowly to the starting position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the rear delts as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
Watch how to perform it
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