Exercise guide · new
Resistance-Band Pull-Apart
Resistance-Band Pull-Apart uses bands in a horizontal pull movement that primarily trains shoulders and back. Use it to build upper-back strength and controlled shoulder-blade movement.
- Equipment
- bands
- Typical range
- 10–30 reps
- Also works
- Supporting stabilizers
01 · Set up
Take a stable position that lets the resistance travel toward your lower ribs.
Begin with long arms, a quiet torso, and your shoulders relaxed away from your ears.
02 · Perform
Drive your elbows behind you and bring the handle or weights toward your lower ribs.
Keep the torso still while the shoulder blades move toward the spine.
Reach back to long arms under control without shrugging or losing your supported position.
Coaching tips
- Drive elbows behind you.
- Keep shoulders away from ears.
- Return to long arms.
Common mistakes
- Rocking the torso for momentum.
- Shrugging during the pull.
- Stopping before the back has shortened.
What it should feel like
Expect controlled effort through the shoulders, back, not sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain; choose a reviewed alternative when needed.
Reviewed alternatives