Shoulders / Beginner / Isolation (single joint)

Band Pull Apart

A band isolation exercise for the rear delts, with the upper back and upper traps assisting.

At a glance

Primary

Rear delts

Secondary

Upper back (rhomboids, mid/lower traps), Upper traps

Equipment

Resistance band

Movement pattern

Reverse fly, Shoulder-blade squeeze

Level

Beginner

Type

Shoulders, Isolation (single joint)

How to do it

1. Begin with your arms extended straight out in front of you, holding the band with both hands.
2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
4. Pause as you complete the movement, returning to the starting position under control.

Common mistakes

• ✗ Arching the back and flaring the ribs.

  Why it hurts: The lower back compensates and the upper back does less work.

  ✓ Instead: Keep the ribs down and pull the band to the chest with straight arms.

Open in the appGet started