How to do the Band Pull-apart, step by step
- Grab the band shoulder-width, arms straight at chest height.
- Brace your core, shoulders away from your ears.
- Pull the band apart until it touches your chest.
- Squeeze your shoulder blades together as you go.
- Let the band return under control.
Common mistakes and how to fix them
- Shoulders shrug upconsciously keep your shoulders down.
- Arms bend a lotkeep your elbows almost straight.
- Arched lower backribs down, abs tight.
How to scale the Band Pull-apart
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Lighter band
- Wider grip
Also known as
Pull apart · Pull-apart · Band pull apart
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.