Muscles Worked
Learn more in the Rear-delts training guide →
Primary
Rear Delts
Secondary
Upper Back
Traps
Highlighted muscles
How To Perform
- 1 Hold the band at arm length in front of you at shoulder height.
- 2 Pull the band apart by moving both hands out to the sides.
- 3 Squeeze the rear delts and upper back at full extension.
- 4 Return to the start.
Form Cues
- ✓ Arms stay almost straight.
- ✓ Pull through the full range — hands should pass the line of the body at the back.
Common Mistakes
- ✗ Partial range of motion — pull fully until the band touches the chest.
- ✗ Using a band that is too tight and limiting range.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Band Pull-Apart, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
Can't do the Band Pull-Apart? These alternatives target the same muscles:
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Where This Exercise Fits
FAQ
How many sets of Band Pull-Apart should I do?
3 sets of 15–25 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for rear delts. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Band Pull-Apart target?
Band Pull-Apart primarily targets the Rear Delts. Secondary muscles include Upper Back, Traps.
Is Band Pull-Apart good for beginners?
Band Pull-Apart is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Band Pull-Apart, 45 sec of rest between sets is recommended. Isolation exercises can typically use shorter rest periods (45–90 sec) to maintain the pump and time efficiency.