Banded Pull-apart
The banded pull-apart is a resistance band exercise targeting the rhomboids and rear deltoids. It improves shoulder health, posture, and upper back strength by training the scapular retractors through a horizontal pulling motion.
How to do it
- Stand with feet shoulder-width apart and hold a resistance band with both hands at shoulder height, arms extended in front of you.
- Keep a slight bend in your elbows and pull the band apart by moving your hands outward toward your sides.
- Squeeze your shoulder blades together at the fully extended position.
- Slowly return your hands back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep a soft bend in your elbows throughout the movement.
- Pull the band apart using your upper back muscles, not your wrists.
- Squeeze your shoulder blades tightly together at the peak.
- Control the speed as you return to the starting position.
Breathing: Exhale as you pull the band apart and open your chest. Inhale smoothly as you return your hands to the front.
Common mistakes
- Shrugging your shoulders up toward your ears, which shifts the work away from your upper back and strains your neck.
- Bending and straightening your elbows mid-rep, which reduces the targeted resistance on your rear deltoids.
- Using momentum to swing the band open, which bypasses the postural muscles you are trying to strengthen.
Muscles worked
Primary: rhomboids. Secondary: rear delts, traps.
Suggested sets & reps
Get fitter
3 sets × 12–15 reps, rest 60 s
Lose weight
3 sets × 15–20 reps, rest 45 s
Build muscle
3–4 sets × 12–15 reps, rest 60 s
Easier, harder & alternatives
Make it easier
Take care if…
- If you feel sharp shoulder pain, stop immediately and ease off the movement.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
What if I feel this in my neck instead of my back?
That usually means your shoulders are shrugging upward. Try to consciously drop your shoulders down away from your ears before you begin pulling.
How heavy should the resistance band be?
Start with a lighter band. You should be able to complete all repetitions with good form without needing to swing or strain your neck.
How often can I do banded pull-aparts?
Because they use a light resistance band and focus on posture, you can safely perform them 3 to 5 times a week, or even daily as a movement break.