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Exercise guide
Band Pull Apart
A high-volume rear delt and scapular retractor exercise performed by pulling a resistance band apart at shoulder height.
What this exercise works
- Muscles
- posterior deltoid · rhomboids · trapezius
- Goals
- hypertrophy · rehabilitation
- Equipment
- Resistance band
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Stand holding a light resistance band with both hands, arms extended straight in front at shoulder height.
- Hands start shoulder-width apart, palms facing down.
- Keeping arms straight, pull the band apart by driving the hands out to the sides.
- Finish with the band touching your chest and the shoulder blades squeezed together.
- Return slowly to the starting position and repeat.
Technique cues and common mistakes
- Lead the movement with the little fingers — this externally rotates the shoulders.
- Use a band light enough to do 15–30 clean reps; this is a high-rep prehab exercise.