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Band Pull Apart

ShouldersBandsBeginnerIsolation
Band Pull Apart — start position
Start
Band Pull Apart — finish position
Finish
Muscles worked
PrimaryShoulders
SecondaryMid back, Traps

How to do it

  1. 01

    Begin with your arms extended straight out in front of you, holding the band with both hands.

  2. 02

    Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.

  3. 03

    Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.

  4. 04

    Pause as you complete the movement, returning to the starting position under control.

In the app

Band Pull Apart appears when you own bands and the day's window has room for it. Loads come from Rule 3 (Loads rise when earned, read from RPE, graded strong) and climb on the reps you actually did.

If a machine is taken the engine swaps a same-pattern movement and says why.

If you don't have bands

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

With dumbbell
With cable
With barbell

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