Band Pull Apart
The band pull apart is a shoulders exercise that targets the shoulders with bands. Watch the demo, then follow the step-by-step form guide below.
One rep, playing on a loop. Use the controls to pause it or scrub through the movement.
How to do the band pull apart
Begin with your arms extended straight out in front of you, holding the band with both hands.
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
Pause as you complete the movement, returning to the starting position under control.
Want this in a plan?
Build a weekly routine around the band pull apart and the rest of your shoulders work, matched to your goal and the equipment you have.
Details
Related shoulders exercises
Browse all shoulders exercises, read our dumbbell workout for back and shoulders guide, or return to the exercise library.
Training for weight loss? Pair your workouts with our free meal plans.
Educational information only — not medical advice. Stop if you feel pain and talk to your healthcare provider before starting a new exercise program.
Your health journey starts here.
Meal plans, workouts, and coaching built around your body and your goals.