Banded Pull-Apart

STRENGTHBEGINNERBandsForce: PullType: Isolation

Preparation: setup of the banded pull-apart

1
Stand tall holding a resistance band in front of you at shoulder height with both arms extended straight forward.
2
Grip the band with both hands about shoulder-width apart, palms facing down.
3
Pull the band apart by squeezing your shoulder blades together and driving your arms outward to each side.
4
Continue pulling until the band touches your chest with your arms fully extended to the sides.
5
Pause briefly at the fully stretched position, squeezing your rear deltoids and upper back.
6
Slowly return your arms to the starting position with control and repeat.

Level	Sets & Reps	Goal Focus
Beginner	3 sets of 15 reps	Form mastery, neural adaptation
Intermediate	4 sets of 20 reps	Hypertrophy, moderate loading
Advanced	4 sets of 25-30 reps with heavier band	Strength, high intensity/volume

Shoulders

Middle backTraps

Strengthens the rear deltoids and upper back muscles for better posture
Excellent warm-up exercise for pressing and pulling workouts
Helps balance shoulder development by targeting often-neglected posterior muscles

Keep your arms at shoulder height and perfectly straight for maximum rear delt engagement
Use a lighter band for high reps (20-30) as a warm-up before pressing movements
Vary the angle — try pulling apart at face level, overhead, or at hip level