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Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman

Warming upChalking the barHeavier than it looksOne more repUp! Your week is ready

Healthy Hueman
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TodayPlanProgressExercisesCoachingGymCoachHomeMe
Exercises/Band Pull-Apart
ShouldersBeginner

Band Pull-Apart

Pulling a resistance band apart in front of the chest with straight arms. A simple warm-up and posture exercise for the rear delts and upper back.

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Primary muscles

  • Rear Delts

Secondary muscles

  • Rhomboids
  • Traps (Trapezius)
  • Rotator Cuff
Sets
2–3
Reps
15–25
Rest
30–45s

How to perform

Band Pull-Apart movement

Main muscles working (thicker lines)

Starting position

Stand tall holding a light band with both hands shoulder-width apart, arms straight out in front at shoulder height.

  1. 1

    Keep the arms straight and shoulders down.

  2. 2

    Pull the band apart by moving the hands out to the sides.

  3. 3

    Continue until the band touches or nearly touches the chest.

  4. 4

    Return slowly to the start.

Breathing: Exhale as you pull apart, inhale as you return.

Coaching tips

  • Long arms

  • Squeeze between the shoulder blades

  • Ribs down

Common mistakes

  • Bending the elbows

  • Shrugging

  • Arching the lower back

Safety notes

  • Use a band light enough for full range; hold it so it can't snap toward the face.

Details

Body parts
Shoulders · Back · Upper Body
Equipment
Resistance Band
Movement
Horizontal Pull
Exercise type
Isolation
Training goals
General Fitness · Endurance · Mobility

Sets, reps and rest are general guidance — adjust to your goals and experience.

Alternatives

  • Face PullBeginner→

Variations

  • Resistance Band Reverse FlyBeginner→

Similar Exercises

  • Bent-Over Dumbbell Rear Delt FlyBeginner→
  • Dynamic Chest StretchBeginner→
  • Front-to-Lateral RaiseBeginner→
  • Prone Y-T-W RaiseBeginner→
  • Sled Reverse FlyBeginner→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.