Band Pull Apart

ShouldersBandsBeginnerIsolation

Band Pull Apart — start position — START

Band Pull Apart — finish position — FINISH

How to do it

01Begin with your arms extended straight out in front of you, holding the band with both hands.
02Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
03Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
04Pause as you complete the movement, returning to the starting position under control.

Alternatives & substitutions

Same movement pattern, same primary muscles — swap by what you have.

With dumbbell

Front Dumbbell Raise Side Lateral Raise Alternating Deltoid Raise Bent Over Dumbbell Rear Delt Raise With Head On Bench

With cable

Face Pull Bent Over Low-Pulley Side Lateral Cable Seated Lateral Raise

With barbell

Upright Barbell Row Car Drivers

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