Strength

Band Pull Apart

The Band Pull Apart exercise strengthens the upper back and shoulder muscles, enhancing shoulder stability, improving posture, and aiding shoulder injury rehabilitation and prevention.

View all exercises

Band Pull Apart instructions

Step-by-step instructions

Stand tall with your feet shoulder-width apart and hold an exercise band with both hands in front of your chest.

Extend your arms straight out in front of you at shoulder height.

Without bending your elbows, move your hands outward and back, pulling the band as far as you can.

Keep your shoulder blades squeezed together and hold for a second.

Slowly bring your hands back to the starting position, keeping tension in the band, and repeat for the programmed number of reps.

Stand tall with your feet shoulder-width apart and hold an exercise band with both hands in front of your chest.

Extend your arms straight out in front of you at shoulder height.

Without bending your elbows, move your hands outward and back, pulling the band as far as you can.

Keep your shoulder blades squeezed together and hold for a second.

Slowly bring your hands back to the starting position, keeping tension in the band, and repeat for the programmed number of reps.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

This is some text inside of a div block.

Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

Explore other exercises

Bodyweight

Jumping Jack

Jumping Jacks are a full-body cardio exercise targeting the heart, lungs, legs, arms, and core. They combine dynamic jumping with increased and decreased spacing between hands and feet, enhancing cardiovascular fitness, agility, balance, and endurance.

Try it out

Strength

Med Ball Goblet Squat

The Med Ball Goblet Squat enhances lower body strength, balance, and endurance by targeting buttocks and thighs. This dynamic strength training exercise blends the classic squat with a weighted medicine ball for added intensity.

Try it out

Strength

Single Leg Dumbbell Deadlift To Press

The Single Leg Dumbbell Deadlift to Press is a full-body exercise combining a deadlift and press movement. It enhances leg, arm, and core strength, balance, stability, coordination, and muscle definition.

Try it out

Start your fitness journey today

Enjoying exercises like Band Pull Apart, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.

Work with a trainer