Shoulders·Bands·Isolation
Band Pull Apart
Shoulders · Bands
Beginner
Body Part
Shoulders
Equipment
Bands
Level
Beginner
Type
Isolation
Force
Pull
The Band Pull Apart is a beginner bands exercise that primarily targets the Shoulders.
Muscles Worked
In Position
How to Do the Band Pull Apart
- 1Begin with your arms extended straight out in front of you, holding the band with both hands.
- 2Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- 3Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- 4Pause as you complete the movement, returning to the starting position under control.
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Exercise data from the open-source Free Exercise DB. Library last reviewed June 22, 2026 · How these guides are written