Exercise library
Back
Band Pull-Apart
- Primary muscle
- Back
- Also works
- Shoulders
- Equipment
- Band
- Movement pattern
- Horizontal pull
- Role in a program
- Primary
How to do it
Hold a resistance band in front of you at shoulder height with arms extended. Pull the band apart by squeezing your shoulder blades until your arms are wide, then return under control keeping tension.
Video demo coming soon.
Similar & swap-friendly exercises
Missing the equipment, or does this one aggravate something today? These also train the back — pick a substitute that feels strong and pain-free. For an actual injury, get it assessed by a professional.
- Band Seated RowBandHorizontal pull
- Barbell Bent-Over RowBarbellHorizontal pull
- Barbell ShrugBarbellHorizontal pull
- Bent-Over Dumbbell Rear Delt RowDumbbellHorizontal pull
- Cable Face PullCableHorizontal pull
- Cable Rear Delt RowCableHorizontal pull
No-equipment alternatives
Training at home or on the road — bodyweight options for the back: