Resistance Band Pull-Apart
A band exercise held at arms' length that strengthens the rear delts and upper back to help offset heavy pressing.
Equipment: Resistance bands
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 | 60-90 sec |
| General fitness | 2-3 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; 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?
Generally, yes. The Resistance Band Pull-Apart is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
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 Rear Delt Dumbbell Fly trains the same muscle with a similar movement, so it's a reasonable swap if you don't have resistance bands available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Rear Delt Dumbbell FlyRelated exercises
Learn more
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