Banded Pull-apart (Rear Delt Focus)
The banded pull-apart with a rear delt focus targets the posterior deltoids and rhomboids through a horizontal pulling motion. By consciously engaging the rear delts at the end range, it improves shoulder health, posture, and upper back strength.
How to do it
- Hold a resistance band with both hands at shoulder height, arms extended in front of you.
- Maintain a shoulder-width grip and slight elbow bend.
- Pull the band apart horizontally by moving both hands outward toward your sides.
- Focus on squeezing your rear deltoids and shoulder blades at the end of the pull.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your chest tall and proud
- Maintain a slight bend in your elbows
- Pull the band toward your chest
- Squeeze your shoulder blades together
- Control the return to center
Breathing: Exhale as you pull the band apart, and inhale as you slowly return to the starting position.
Common mistakes
- Arching your lower back: this shifts the tension away from your shoulders
- Shrugging your shoulders: this creates unnecessary tension in your neck
- Moving too fast: using momentum prevents your muscles from doing the work
- Locking your elbows: this puts excessive stress on the joint instead of the muscle
Muscles worked
Primary: rhomboids. Secondary: rear delts, traps.
Suggested sets & reps
Get fitter
3 sets x 12-15 reps, rest 60 s
Lose weight
3 sets x 15-20 reps, rest 45 s
Build muscle
3-4 sets x 10-12 reps, rest 60-90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you feel sharp or pinching pain in your shoulder, stop immediately and choose a gentler movement.
- If you have a history of shoulder injuries, check with a professional before starting this exercise.
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
Where should I feel this exercise?
You should feel a gentle burn in the back of your shoulders and between your shoulder blades.
What if the band is too hard to pull?
Use a lighter resistance band or hold the band with a wider grip to reduce the tension.
How often can I do this?
This is a great movement to include 2-3 times per week to help improve your posture.