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horizontal pull
Band Pull-Apart
Search GoogleBand Pull-Apart is a beginner horizontal pull exercise using resistance band. It primarily trains rear delts and upper back. Use a repeatable setup, a pain-free range of motion, and a level of resistance that preserves the intended position.
- Primary
- rear delts, upper back
- Secondary
- rotator cuff
- Equipment
- resistance band
- Mechanic
- isolation
Setup
- — Prepare the resistance band and clear the movement area.
- — Set your stance, grip, and starting position before beginning band pull-apart.
- — Begin with a light load and increase it only while every repetition stays controlled.
Execution
- — Pull the band apart at chest height while keeping the ribs down.
- — Reverse the movement smoothly and reset your position before the next repetition.
Breathing & coaching
- — Inhale during the easier or lowering phase.
- — Exhale through the working phase of the horizontal pull.
- — Pull the band apart at chest height while keeping the ribs down.
- — Keep pressure and tempo even from side to side.
Progressions
- — Loaded or slower-tempo band pull-apart
Regressions
- — Supported or reduced-range band pull-apart