A beginner strength exercise done with a bands that mainly works the shoulders, with help from the middle back and traps. 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.
Updated
Primary
Shoulders
Secondary
Middle Back, Traps
Equipment
Bands
Level
beginner
Band Pull Apart demonstration
Band Pull Apart, starting positionBand Pull Apart, finishing position
How to Perform
1Begin with your arms extended straight out in front of you, holding the band with both hands.
2Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
3Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
4Pause as you complete the movement, returning to the starting position under control.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
