How to do the Resistance Band Pull Apart
- Stand with feet hip-width apart, holding the band at shoulder height.
- Grip the band with straight arms, palms facing down toward the floor.
- Pull the band apart, squeezing your shoulder blades together gently.
- Return your hands forward to the starting position slowly.
Full technique — 6 steps
- Stand tall with feet hip-width apart and hold the band at shoulder height.
- Grip the band with straight arms or a slight elbow bend and palms facing down.
- Set your ribs down and keep your shoulders away from your ears.
- Pull the band apart by moving your arms out to the sides.
- Finish when the band reaches your chest line and shoulder blades draw back.
- 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
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Cable machine
- Cable Rear Delt Flye Harder
Dumbbells
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
- Harder Chest Supported Resistance Band T-Raise
- Harder Dumbbell Rear Delt Flye
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).
