# Resistance Band Pull Apart

A band shoulder exercise targeting the rear delts and upper back. Useful for lifters needing better scapular control and balanced shoulder training.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/resistance-band-pull-apart/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-pull-apart/

## Muscles worked

- Rear delts: 9/10
- Upper back: 8/10
- Traps: 4/10

## How to do the Resistance Band Pull Apart

1. Stand with feet hip-width apart, holding the band at shoulder height.
2. Grip the band with straight arms, palms facing down toward the floor.
3. Pull the band apart, squeezing your shoulder blades together gently.
4. Return your hands forward to the starting position slowly.

### Full technique — 6 steps

1. Stand tall with feet hip-width apart and hold the band at shoulder height.
2. Grip the band with straight arms or a slight elbow bend and palms facing down.
3. Set your ribs down and keep your shoulders away from your ears.
4. Pull the band apart by moving your arms out to the sides.
5. Finish when the band reaches your chest line and shoulder blades draw back.
6. Return your hands forward until your arms are back in front under tension.

## Common mistakes

- Shrugging during the pull
- Arching the lower back
- Letting band snap forward
- Turning it into a row

## Form cues

- Keep shoulders down
- Pull band to chest
- Feel rear delts working
- Keep ribs down

## How much to do

- **Muscle growth** (great fit): 3–4 sets of 10–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, lift 2 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, lift 2 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Cable machine**: [Cable Rear Delt Flye](https://seto.fit/exercises/cable-rear-delt-flye/)
- **Dumbbells**: [Seated Dumbbell Rear Delt Raise](https://seto.fit/exercises/dumbbell-rear-delt-raise-seated/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- **This exercise: Resistance Band Pull Apart — Beginner**
- Harder: [Chest Supported Resistance Band T-Raise](https://seto.fit/exercises/chest-supported-resistance-band-t-raise/) — Beginner
- Harder: [Dumbbell Rear Delt Flye](https://seto.fit/exercises/dumbbell-rear-delt-flye/) — Beginner

## Quick answers

### What muscles does the Resistance Band Pull Apart work?

Primary: Rear delts 9/10, Upper back 8/10. Also works: Traps 4/10.

### When should I do the Resistance Band Pull Apart in a workout?

Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.

### How many sets and reps of the Resistance Band Pull Apart?

Muscle growth: 3–4 sets of 10–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

### What can I do instead of the Resistance Band Pull Apart?

Cable machine: Cable Rear Delt Flye. Dumbbells: Seated Dumbbell Rear Delt Raise.

### What is a harder version of the Resistance Band Pull Apart?

Chest Supported Resistance Band T-Raise (Beginner), Dumbbell Rear Delt Flye (Beginner).

How we rate exercises: https://seto.fit/guides/methodology/

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