Fitness
Band Pull-Apart
Band pull-aparts are light horizontal pulls that train rear-delt and mid-back endurance, improving shoulder balance before pressing or after long desk posture.
Band pull-aparts are light horizontal pulls that train rear-delt and mid-back endurance, improving shoulder balance before pressing or after long desk posture. Hold a light band at chest height, keep ribs down, and spread the band by driving elbows back—not by arching the low back.
High reps with controlled tempo beat heavy bands that shrug the shoulders. Use them in warm-ups and between upper-body sets.
Common questions
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How many band pull-aparts should I do?
Most people do two to four sets of fifteen to twenty-five controlled reps with a band that fatigues the rear delts without shrugging.
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When should I do pull-aparts?
Use them before pressing, between upper-body sets, or as a short daily dose on high desk-load days.
Related terms
Put Band Pull-Apart into practice
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