Back
Band Pull Apart
Hold band at shoulder height with arms extended. Keep palms facing down or neutral.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Rear Deltoids
Secondary muscles
- Rhomboids
- Trapezius (middle fibers)
- Infraspinatus
- Teres Minor
Target muscles
- back
How to perform
- 1
Hold band at shoulder height with arms extended.
- 2
Keep palms facing down or neutral.
- 3
Pull band apart by moving arms laterally.
- 4
Squeeze shoulder blades together.
- 5
Return slowly to start.
- 6
Maintain neutral spine.
Safety & form
Train smart. Read these notes before adding heavy load.
