Band Pull Aparts

Beginner Level of Difficulty

The band pull apart is an excellent warm-up exercise that targets the rear deltoids and upper back. This exercise is suitable for all ages and all fitness levels.


Picture of Back (upper)

Back (upper)

You can’t see your back without a lot of effort, but this doesn't mean you shouldn’t train it. Back exercises consisting of both back stretching and back strengthening is very important to your health and overcoming back pain.

Picture of Shoulders


The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Equipment Used

Picture of Exercise Band

Exercise Band

The exercise band is used in resistance training. The bands comes in a variety of colours depending on the amount of tension they offer. The exercise bands give constant resistance throughout the entire range of motion during an exercise and cause less stress on the joints.

Exercise Instructions

band pull aparts - step 1

Step 1

Hold a band in both arms while standing with both feet about shoulder width.

band pull aparts - step 2

Step 2

Holding the band about chest height or higher, pull the band apart and squeeze your shoulder blades together.

band pull aparts - step 3

Step 3

Bring both arms back together and repeat.