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Last updated March 5, 2026
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shouldersTrapezius
Band Pullaparts
Hold a resistance band at arm's length and pull it apart by squeezing your rear delts and upper back.
Quick facts
- Difficulty
- Easy
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
rear shouldersupper back / rhomboids
Secondary
mid trapsrotator cuff (back)
Equipment & setup
What you need and how to position yourself before starting.
Equipment
band
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand with feet shoulder-width apart.
- Hold a resistance band at arm's length in front of you at shoulder height.
- Grip the band with both hands slightly narrower than shoulder-width apart, palms facing down.
- Step 2Execution
- Keeping arms nearly straight, pull the band apart by retracting your shoulder blades.
- Drive the movement from your rear delts and upper back.
- Continue until the band touches or nearly touches your chest.
- Step 3Return
- Slowly allow your hands to return to the starting position, resisting the band tension.
- Maintain good posture—do not round your shoulders forward.
- Keep tension in the band throughout the set.