LiftSetsLiftSets / Exercises / Band Pull Apart
Band Pull Apart
Works the shoulders. Helped by the middle back and traps.
Bright blue is the target muscle. Darker blue is helping. The app shows this as a moving demo.
Muscles worked
shouldersmiddle backtraps
How many reps
| Goal | Reps per set |
|---|---|
| Strength | 4-6 |
| Muscle size | 8-12 |
| Endurance | 12-20+ |
Whatever the number, the set should end within a rep or two of the point where you could not do another with good form.
| Kit | Bands |
|---|---|
| Level | Beginner |
What to think about
- Arms straight, shoulder height.
- Open the hands out to the sides, squeeze the shoulder blades.
- Slow on the way back.
How to do it
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
- Pause as you complete the movement, returning to the starting position under control.
Other exercises for the shoulders
- Alternating Cable Shoulder Press
- Alternating Kettlebell Press
- Arnold Dumbbell Press
- Back Flyes - With Bands
- Barbell Shoulder Press
- Bent Over Dumbbell Rear Delt Raise with Head on Bench
- Cable Seated Lateral Raise
- Cable Shoulder Press
Track it in LiftSets
Log Band Pull Apart with last time's numbers in front of you, a rest timer on your lock screen and a graph of your progress.
Coming soon to the App Store