Band pull-apart
General guidance. This page has not been reviewed by a qualified professional yet.
Band pull-apart. Open your arms outward, then return slowly. Keep your torso still.
How to do this exercise: Band pull-apartSetup · movement · load
- Set your position
Check the band for damage, hold it wide in front of your chest with softly bent elbows. Use light resistance.
- Make the movement
Open your arms outward, then return slowly. Keep your torso still.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not shrug shoulders or arch your back.
Kilograms are not the main measure here. Track time, distance or repetitions as planned; choose resistance and range you can control.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- No external load
Main muscles
Rear deltoids, Upper back
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Check the band for damage, hold it wide in front of your chest with softly bent elbows. Use light resistance.
- Open your arms outward, then return slowly. Keep your torso still.
Common mistakes
- Do not shrug shoulders or arch your back.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.