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Mobility Β· Upper body

Band pull-apart

Difficulty Mobility

How to perform it

Standing, band stretched in front of your chest, pull it apart to the sides and squeeze your shoulder blades together. Targets the rear delts and mid traps β€” a classic warm-up for pull-ups/pulls. Differs from the scap push-up in equipment (band) and direction (horizontal pull vs vertical push).

Video demo

Equipment

  • Long resistance band (or set) / Mini resistance band (or set)Bodyweight

Muscles worked

Muscles and artwork credits
  • Mid and lower traps
  • Rear delts
  • Rhomboids (not on the surface map)

Artwork: Ryan Graves, CC BY 4.0, modified

Related exercises

Find another variation and compare difficulty.

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Band pull-aparts

Exercise family Β· pattern: Mobility

1 family Β· 1 variationDifficulty
  • Band pull-apartCurrently viewing

Difficulty describes how demanding the execution is. It is not a recommended training order.