# Band Pull Apart

> A standing band exercise where you pull the band apart on straight arms to strengthen your rear delts and upper back.

Page: https://fitnessie.app/exercises/band-pull-apart/
Type: Band · Pull
Demo video: https://fitnessie.app/demos/band-pull-apart/07ad0430da97d5fb.mp4

## How to do it

1. Hold a band out in front of you at shoulder height on straight arms, hands about shoulder width apart, palms down.
2. Pull the band apart by moving your arms out to the sides.
3. Stop when your arms point straight out or the band touches your chest.
4. Return to the start under control.

## Key cues

- Straight arms
- Shoulder blades squeeze together
- Shoulders down, chest up
- Slow on the way back

## Common mistakes

- Shrugging your shoulders toward your ears
- Bending your elbows to pull
- Letting your trunk lean or sway
- Letting the band snap back

## Muscles worked

- Primary: Rear delts
- Secondary: Upper back and traps

## Equipment

Resistance band.

## References

- [StrengthLog: Band Pull-Apart](https://www.strengthlog.com/band-pull-apart/)
- [BarBend: Band Pull-Apart Variations](https://barbend.com/band-pull-apart-variations/)