Band Pull-Apart
Hold the band at shoulder height and pull it apart to the chest, squeezing the shoulder blades together.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Rear delts, Upper back
- Equipment
- Resistance band
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the rear delts, for when the resistance band is taken or you want a change.
Questions
- What muscles does the Band Pull-Apart work?
- The Band Pull-Apart mainly works the rear delts and upper back.
- What equipment do you need for the Band Pull-Apart?
- A resistance band.
- How many sets and reps of the Band Pull-Apart?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Band Pull-Apart?
- Cable Face Pull, Cable Rear Delt Fly, Cable Rope Face Pull and Cable Y-Raise work the same main muscle.
Program it for your clients
Coaches add the Band Pull-Apart to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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