Shoulders · Resistance bands

Resistance Band Pull Apart

The resistance band pull apart is an isolation exercise targeting the rear deltoids, rhomboids, and middle trapezius. It is suitable for all fitness levels and fits best as a shoulder warm-up before pressing movements or as an accessory exercise to support posture.

Muscles: Shoulders, Back
Equipment: Resistance bands
Type: Strength
Animation: Men and women

How to do it

Stand with your feet shoulder-width apart and hold the loop band in front of you at chest height with both hands about shoulder-width apart.
Extend your arms straight forward, palms facing down, with light tension on the band.
Keep your back straight and your shoulders down.
Inhale. As you exhale, pull the band apart, moving your arms out to the sides until the band touches your chest and your shoulder blades squeeze together.
Inhale and slowly bring your hands back together to the starting position.

Common mistakes

Shrugging your shoulders toward your ears, which shifts the work to the upper traps and disengages the rear deltoids.
Arching your lower back to force the band apart, reducing upper back engagement and placing unwanted strain on the lumbar spine.
Bending your elbows excessively during the movement, which turns an isolation pull apart into a basic row.
Allowing the band to snap your hands back together quickly instead of controlling the eccentric return phase.

Tips

Keep a soft, fixed bend in your elbows throughout the entire range of motion.
Pause for one second at peak contraction to actively squeeze your shoulder blades together.
Adjust the resistance by altering your grip width: a narrower grip increases tension, while a wider grip makes the exercise easier.

Sets and reps

For warm-ups and postural endurance, perform 2 to 3 sets of 15 to 25 repetitions with 45 to 60 seconds of rest. When using it as a rear delt hypertrophy finisher, aim for 3 to 4 sets of 12 to 20 slow, controlled reps.

Muscles worked

Resistance Band Pull Apart: shoulders, back

Your coach guides every set

Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.

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Questions

What exercises can replace resistance band pull aparts in a gym?

You can replace them with reverse pec-deck flyes, cable face pulls, or bent-over dumbbell reverse flyes.

Is shoulder pain normal during this exercise?

Muscle fatigue and burning are normal, but if you experience sharp pain or joint pinching, stop immediately and consult a healthcare professional.

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