Zirv Fitness
Strength exercise

Band Pull-Apart

How to do it

  1. Stand tall with feet hip-width apart, holding a resistance band with both hands set shoulder-width apart, arms extended straight in front of the chest.
  2. Grip the band with palms facing down and set the shoulders down and back.
  3. Brace the core so the movement stays isolated to the arms and shoulders.
  4. Pull the band apart by driving the hands out to the sides, engaging the posterior deltoids and squeezing the trapezius as the shoulder blades draw together.
  5. Exhale through the pull and inhale on the slow return to the starting position.
  6. Avoid letting the elbows drop or the shoulders creep up toward the ears during the stretch.

Muscles worked

Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises
TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises

Related Rear Delts exercises

Bent Over Lateral RaiseCable Face PullDumbbell Rear Delt RowProne Trap RaiseReverse Pec Deck FlyTRX T-Fly
Type
Strength
Equipment
Resistance Band
Primary muscles
Posterior Deltoid, Trapezius
Measured in
Reps and weight