Exercise · horizontal pull
Band pull-apart
Band pull-apart is a beginner-friendly horizontal pull movement that trains rear_delts, upper_back, done with a resistance band. It's an isolation-style movement — useful for targeted work once the bigger compound lifts are done. Typical rep range is 15–25 reps, tempo 1-1-2.
The most common mistake is shrugging and bending the elbows. If a resistance band or the movement itself doesn't suit you, Face pull or Rear delt fly (dumbbell) or Reverse pec deck cover the same pattern. It doesn't carry a specific contraindication flag in this database, but form always matters more than load.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Hold the band at shoulder height, arms straight | बैंड कंधों की ऊँचाई पर, हाथ सीधे |
| 2 | Pull apart until it touches the chest, squeeze between the blades | छाती तक खींचो, कंधे की हड्डियाँ मिलाओ |
| 3 | Return slowly; shoulders down | धीरे वापस, कंधे कानों से दूर रखो |
Equipment & who it fits
Needs a resistance band, rated beginner. Search "band pull apart" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Band pull-apart work?
- Band pull-apart primarily trains rear_delts, upper_back, using a horizontal pull pattern with a resistance band.
- What's the most common mistake with Band pull-apart?
- Shrugging and bending the elbows
- What can I do instead of Band pull-apart?
- The closest substitutes in this database are face pull, rear delt fly dumbbell, reverse pec deck, which train the same pattern with different equipment.