Alternatives
- Resistance Band Face Pull
- Resistance Band Row
- Kettlebell High Pull / Upright Row
Summary
The resistance band pull apart is a simple yet effective exercise that strengthens the upper back, especially the rear delts and rhomboids. It’s commonly used for posture correction and improving shoulder stability.
Benefits of the Resistance Band Pull Apart
- Strengthens postural muscles including the rear delts and rhomboids
- Improves shoulder mobility and control
- Easy to perform anywhere, no equipment setup needed
- Great for shoulder prehab and rehab
- Builds control and stability in the upper back
Resistance Band Pull Apart Muscles Worked
- Primary: Rear Deltoids, Rhomboids
- Secondary: Trapezius, Rotator Cuff
Instructions
- Hold a resistance band with both hands at shoulder height, arms extended in front of you
- Stand tall with feet shoulder-width apart, keeping a soft bend in your knees
- Pull the band apart by moving your hands outward, keeping arms straight
- Squeeze your shoulder blades together as the band stretches across your chest
- Pause briefly, then return slowly to the starting position
- Repeat for the desired number of reps
Common Mistakes
- Dropping or raising the arms instead of keeping them level
- Bending the elbows, reducing isolation of the upper back
- Using momentum or jerky movements
- Failing to fully squeeze the shoulder blades
- Letting the band go slack between reps