Banded Pull Apart

BANDED PULL APART

Muscles used

banded pull apart

A banded pull apart will work through your rear delts and traps. 

This exercise is excellent both for rehabbing an injury as well as building additional strength through the target muscles.  Include these as part of your warm up or finisher.

How to perform a banded pull apart

Start with the band in both hands and your arms fully extended out in front of you.  Pull the band apart until your arms are fully extended out to your sides. 

Slowly bring the band back through the same controlled movement. 

If you don’t get enough resistance, grip the band with your hands closer together from the start. 

Go for reps.

Banded pull apart: Common mistakes to avoid

Be sure to keep your arms straight as you move the resistance of the band through your shoulders.  When your arms are fully extended, avoid pushing them further back than your shoulders.

Also avoid bouncing or using momentum and always make sure your upper back muscles are engaged throughout. 

Sloppy form on any exercise is not recommended.  If you are performing your banded pull apart with incorrect form, you may poorly engage the intended muscle groups, which will hinder your gains at best and result in injury at worst.  

You should keep the muscle you intend to work in mind when you are performing the exercise, this is the ideal way to ensure best results.

Reps and sets

As with all exercises, your banded pull apart should be worked into your overall bigger picture.  How many reps and sets you perform with each exercise depends entirely on where you are physically and your desired outcomes.

Beginners should keep it simple; 3-4 sets of 8-12 reps is an ideal starting point.  Don’t overcomplicate things early on, worry about laying a solid foundation and the rest will come with experience.

More advanced lifters should consider their current strength and goals.

Beyond the banded pull apart...

Check out more shoulder exercises and of course, be sure to track your lifts.

More shoulder exercises coming soon...

Just so you know, this list of shoulder exercises is a work in progress and is by no means extensive.  We will continue to grow this entire database for you over time, so be sure to check back for updates.  Alternatively, you can join our mailing list below and you’ll be the first to know about all new content we produce.

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