Exercises › Band pull-apart

Band pull-apart

Hold a resistance band at shoulder height with straight arms and pull it apart until it touches your chest. Control the return; great posture antidote.

StrengthResistance bandsDifficulty 1 of 3

Two-panel demonstration of the band pull-apart, showing the start and finish positions — Start and finish positions

How to do it

Hold a resistance band at shoulder height with straight arms and pull it apart until it touches your chest. Control the return; great posture antidote.

Muscles worked

Front

Back

shouldersprimary
upper back

Hover a muscle to find it on the figure. Dark green is the primary mover, lighter green is supporting work.

Other options in this pattern

One-arm dumbbell rowdumbbells · difficulty 1/3
Renegade rowdumbbells · difficulty 3/3
Band rowresistance bands · difficulty 1/3
Barbell rowbarbell · difficulty 2/3

How many sets should you do?

That depends on your goal, your ability, and how many days you train. Answer three questions and the builder works out your sets and reps, plus a full week around them.

Get my sets and reps

Johnny Milaychev · Product manager and self-directed lifter, not a trainer or a clinician. Why that matters and where this guidance stops.
Reviewed 16 August 2026 · Exercise library v2.2