How to do the Band Pull-apart
Hold a band in front of you at shoulder height, arms straight and hands shoulder-width apart.
Pull your arms out to the sides, stretching the band until it touches your chest.
Squeeze your shoulder blades for a moment.
Return slowly to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 45 s |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add a rep or a harder variation next session.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
Rhomboids, mid traps and rear delts hold your shoulder blades in place. Rows, face pulls and reverse flyes build thickness and healthier shoulders.
Alternatives
Same muscles, similar movement: swap in one of these if the Band Pull-apart doesn’t suit your gym or your joints.
Train smarter
- How to warm up before lifting: a 10-minute routineHow to warm up before lifting in 10 minutes: a short general warm-up, a warm-up set table for your first lift, what to skip, and how to adjust for cold days.
- 2 day workout plan: build muscle training twice a weekA 2 day workout plan that still builds muscle and strength: two full-body sessions, sets and reps, supersets to save time and what results to expect.
- 30 minute gym workout: templates that build muscleA 30 minute gym workout can build real muscle. Supersets, smart exercise choice and three ready-to-use templates for 30 to 45 minute sessions.
