Band Pull-Apart Exercise Guide

Band Pull-Apart single-position exercise illustration — **Single-position reference.** This AI-assisted illustration may show only one phase of the exercise. Use the equipment setup and written sequence for the full movement; any color emphasis is illustrative, not an activation measurement.

Muscles worked Primary: Shoulders Also: Back

Required equipment: Resistance band
Movement: Horizontal pull
Level: Beginner

Before you start

Equipment and setup

An intact resistance band and, when needed, a secure anchor that will not move under tension.

General movement guidance

This page currently uses general horizontal pull guidance. Check the exact setup and use qualified coaching when the movement is unfamiliar or complex.

Movement sequence

Set the torso position and reach long without rounding aggressively.
Pull the elbow back while the shoulder blade moves toward the spine.
Pause briefly, then return with control instead of dropping the weight.

Form cues

Pull with elbows
Keep neck long
Pause without jerking

Common mistakes

Yanking with momentum
Rounding the torso to chase range

Scale it

Easier: Use a cable, machine, or higher body angle.

Harder: Increase load or add a pause at the top.

Editorial context

Last editorial pass: August 19, 2026. Public-health guidance informs the activity context, and a professional exercise library helps cross-check common naming and equipment categories. The movement instructions remain general education, not individualized coaching.