Band Pull Apart
Expert Advice
Keep your movements controlled and focus on squeezing your shoulder blades together to activate the rear deltoids.
How-to-do Steps
- Stand with your feet shoulder-width apart, holding the band in front of you at chest height, arms extended.
- Pull the band apart by moving your arms out to the sides, keeping them straight.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions.
Track Band Pull Apart in FitAI
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Muscles Worked
Band Pull Apart primarily targets the Shoulders, with Strength mechanics using Band. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders100%
Equipment
Band
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Band Pull Apart work?
Band Pull Apart primarily targets the Shoulders. It is classified as a Strength exercise performed with Band.
How many sets and reps should I do for Band Pull Apart?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Band Pull Apart suitable for beginners?
Yes, Band Pull Apart is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
