Band Pull-Apart
Excellent for posture and scapular retraction
ShouldersBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Rear delts, rhomboids, and mid traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 15-20 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Hold band at chest height with straight arms
- Step 2: Pull band apart squeezing shoulder blades
- Step 3: Keep arms straight
- Step 4: Return with control
- Step 5: Repeat
Equipment
- Resistance band optional
Coaching tips
Benefits
Excellent for posture and scapular retraction
Common mistakes
Using momentum or shrugging
Make it harder
Stronger band or pause at end
Make it easier
No band version
Breathing
Exhale pulling apart
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Seated Rotating Water Bottle Raises
Beginner · 4 sets × 10-12 repsY Pose with Pole Against Wall Chest Warm Up Stretch
Beginner · 3 sets × 20-40 secondsSeated Shoulder Press with Olympic Bar
Intermediate · 3 sets × 6-10 repsFast Pace EZ Bar Shoulder Press Front and Back
Intermediate · 4 sets × 20 repsDumbbell Shoulder Press
Beginner · 3 sets × 8-12 repsKneeling Suitcase Carry Shoulder Press
Intermediate · 3 sets × 8-10 each sideGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.