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Band Pull-Apart

Draftstrength85%beginner⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing or sitting tall, arms extended forward at chest/shoulder height, holding a resistance band with both hands palms down at shoulder-width, band taut
End
arms swept out horizontally to the sides with the band drawn to the chest, shoulder blades fully retracted, elbows still soft-straight
Range of Motion
shoulder horizontal abduction from ~0° (arms forward) to ~90° (arms out to sides) driven by scapular retraction

How to Perform

Stand or sit tall, holding a resistance band at chest height with both hands, palms down, shoulder-width apart. Pull the band outward by squeezing the shoulder blades together until the band reaches the chest. Return slowly.

Watch on YouTube↗

Opens a YouTube search for “Band Pull-Apart”

Equipment:resistance band
Starting position: standing

Coaching Cues

  1. 1

    Squeeze the shoulder blades together, not the upper traps

    (verbal)
  2. 2

    Elbows soft and straight — don't bend on the pull

    (verbal)

Evidence-Based Dosing & EMG Data

Recommended Dosing

2–3 × 12–15 reps, 3–5×/week.

Muscles Involved (8)

Primary Movers

Posterior Deltoid— Prime mover of shoulder horizontal abduction, driving the arms out against band resistance.
Rhomboid Major— Prime scapular retractor, squeezing the shoulder blades together as cued.
Middle Trapezius— Prime scapular retractor and the intended target of the 'squeeze the blades, not the upper traps' cue.

Secondary Movers

Infraspinatus— Posterior cuff assists horizontal abduction/extension of the humerus and dynamically stabilizes the GH joint.
Teres Minor— Posterior cuff assists the posterior deltoid in horizontal abduction and stabilizes the humeral head.
Lower Trapezius— Assists retraction and depresses/stabilizes the scapula, keeping the blades down away from the upper traps.

Lengthened / Stretched

Pectoralis Major— Horizontal adductor antagonist; stretched eccentrically as the arms open to end-range horizontal abduction.
Anterior Deltoid— Horizontal adductor/flexor antagonist; lengthened as the humerus moves into horizontal abduction.

Easier Variations ↓

1

Lighter Band

Use a lighter band or hold closer to the hands.

Harder Variations ↑

1

Band Pull-Apart at 90°/120°

Higher arm positions load the lower trapezius progressively.

Target Movements (3)

Shoulder Horizontal AbductionGlenohumeral Joint
Scapular RetractionScapulothoracic Articulation
Shoulder External RotationGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Posture MaintenancePulling (Doors, Drawers)

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Shoulder Injury PreventionpreventionSubacromial Shoulder PainrehabRotator Cuff Tendinopathyrehab

Research Notes

Posterior shoulder / mid-trap activator; mid-trap and rhomboids 30–60% MVIC depending on band tension and elbow angle.