Exercise guide

How to do band pull-aparts

Rear delts · upper back

Band pull-aparts starting position — correct set-up before the first rep
Start
Band pull-aparts finished position — the end of one repetition
End of rep

Step by step

  1. Hold a light band at shoulder width with arms straight out in front.
  2. Pull the band apart until your hands are wide and it touches your chest.
  3. Squeeze the shoulder blades, then return slowly — 15 reps.

The cue that matters

CueWakes the upper back up so it can hold position under the working sets.

Where this sits in the split

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