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Banded Pull Apart

The Banded Pull Apart is a strength exercise with a resistance band for your back. Share of the load in the Zulta muscle model: rear delts 47%, mid traps 17% and rhomboids 13%.

Also known as: band pull apart, band pull apart overhand

Level: BeginnerEquipment: Resistance bandSingle-joint (isolation)
Banded Pull Apart demonstration

How to do it

  1. Hold a light band with both hands overhand, about shoulder width apart.
  2. Stand tall and raise the arms straight in front of you at shoulder height.
  3. Pull the band apart by moving the hands out to the sides, arms nearly straight.
  4. Stop when the band touches the chest and the arms form a T.
  5. Return the hands slowly to the front, keeping the band taut.

Tips

  • Keep the ribs down so the lower back does not arch as the arms go back.
  • Keep the shoulders low and the neck relaxed.
  • Move the hands narrower on the band to make it harder.

Common mistakes

  • Bending the elbows so it becomes a row.
  • Shrugging the shoulders toward the ears.
  • Letting the band snap back to the start.

Muscles worked by the Banded Pull Apart

  • Rear delts Primary47%
  • Mid traps Secondary17%
  • Rhomboids Secondary13%
  • Side delts Minor7%
  • Lower traps Minor6%
  • Rotator cuff Stabilizer6%
  • Spinal erectors (lower back) Stabilizer2%
  • Triceps (long head) Stabilizer2%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Band tension peaks at full retraction. Opening the arms backward is shoulder horizontal abduction, which the rear delt leads; the mid traps and rhomboids retract the shoulder blades and the infraspinatus assists from deep.

Banded Pull Apart alternatives

Same equipment

Different equipment

Make it harder

Frequently asked questions

What muscles does the Banded Pull Apart work?

Mainly the rear delts. The mid traps and rhomboids assist.

Is the Banded Pull Apart good for beginners?

Yes. The Banded Pull Apart is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Banded Pull Apart?

For example the Band Rear Delt Fly, Cable Rear Delt Fly (Cuff) and Prone Lateral Raise. They train mostly the same muscles, some with different equipment.

How do you make the Banded Pull Apart harder?

Add weight or reps, or move on to the Cable Rear Delt Fly (Cuff) and Reverse Cable Crossover.

Sources

  • Reinold et al. 2004, JOSPT 34(7):385-394
  • Ekstrom et al. 2003, JOSPT 33(5):247-258

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