Fysiqal

Isolation · Beginner

Band Pull-Aparts

Isolation isolation exercise using band.
Movement pattern
Isolation
Difficulty
Beginner
Equipment
Band
Mechanics
Isolation
Sides
Bilateral
Main plane
Transverse

Free account. Log your sets of Band Pull-Aparts and each workout shows your best set by estimated 1RM.

Log this exercise & track your 1RM free in Fysiqal →

How to do the Band Pull-Aparts

Cues reviewed by Kwabena Osei on

Setup

Stand holding a light resistance band with both hands, arms extended straight out in front of you at shoulder height.

  1. Pull the band apart by moving your hands out to your sides, squeezing your shoulder blades together at the end.

  2. Keep your arms straight throughout -- this is a shoulder movement, not an elbow-flexion one.

  3. Return under control to the starting position.

Common mistakes

  • Bending the elbows to help pull the band apart instead of keeping the arms straight.

  • Using a band that's too light to feel real resistance, or too heavy to control the full range with good form.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder horizontal abductionprimary action

    Posterior deltoid (prime mover, high emphasis); Infraspinatus (synergist, low emphasis); Teres minor (synergist, low emphasis)

  • Scapula retractionsecondary action

    Rhomboids (synergist, high emphasis); Trapezius (synergist, high emphasis); Trapezius (synergist, moderate emphasis)

Related exercises

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.