pullshoulders

Resistance Band Pull-Apart

A band exercise held at arms' length that strengthens the rear delts and upper back to help offset heavy pressing.

How to do it

1Stand tall holding a resistance band in front of you at chest height with both hands, arms extended and about shoulder-width apart.
2Keeping your arms straight, pull the band apart by drawing your hands out to the sides until the band touches your chest.
3Squeeze your shoulder blades together at the widest point, then return to the starting position with control.

Common mistakes

Bending the elbows to help pull the band apart instead of keeping the arms straight and driving through the shoulder blades.
Letting the hands drop below chest height, which shifts tension away from the rear delts.

Sets & reps by goal

Goal	Sets	Reps	Rest
Strength	2-3	8-12	60-90 sec
Build muscle	2-3	10-15	45-60 sec
General fitness	2-3	12-15	45-60 sec

Ranges reflect the same goal-based logic used by the workout plan tool. Actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.

Frequently asked questions

Is the Resistance Band Pull-Apart safe for beginners?

Yes. The Resistance Band Pull-Apart is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength or mobility. Start with a weight or resistance level where you can complete every rep with good form, and only add load once that feels controlled.

What muscles does the Resistance Band Pull-Apart work?

The primary mover is your shoulders. As a pull movement, it also involves your triceps and upper chest.

What can I substitute if I don't have resistance-bands for the Resistance Band Pull-Apart?

The Prone Y-Raise targets the same primary muscle with different equipment, so it's a reasonable swap if you don't have resistance-bands available.

See the Prone Y-Raise

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