Band Pull Apart
The Band Pull Apart primarily works the Infraspinatus, Posterior Deltoid, Rhomboids, Trapezius (Middle), Trapezius (Upper), with secondary activation of the Infraspinatus, Posterior Deltoid, Rhomboids, Teres Minor and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a band isolation exercise at beginner difficulty.
The Band Pull Apart is an beginner isolation exercise performed with band, following a horizontal pull movement pattern. It primarily targets the Infraspinatus, Posterior Deltoid, Rhomboids, Trapezius (Middle), Trapezius (Upper), with secondary engagement of the Infraspinatus, Posterior Deltoid, Rhomboids, Teres Minor. This is a bilateral pulling movement, engaging both sides of the body simultaneously.
Resistance band exercise pulling band apart at chest level targeting upper back.
| Equipment | Band |
|---|---|
| Difficulty | Beginner |
| Type | Isolation |
| Movement | Horizontal Pull |
| Force | Pull |
| Laterality | Bilateral |
| Primary | Infraspinatus, Posterior Deltoid, Rhomboids, Trapezius (Middle), Trapezius (Upper) |
| Secondary | Infraspinatus, Posterior Deltoid, Rhomboids, Teres Minor |
Muscles Worked
The Infraspinatus, Posterior Deltoid, Rhomboids, Trapezius (Middle), and Trapezius (Upper) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Infraspinatus, Posterior Deltoid, Rhomboids, and Teres Minor act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Erector Spinae, Rectus Abdominis, Transverse Abdominis act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Infraspinatus (back)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Rhomboids (back)
- Primary Muscle Trapezius (Middle) (back)
- Primary Muscle Trapezius (Upper) (back)
Secondary Muscles
- Secondary Muscle Infraspinatus (back)
- Secondary Muscle Posterior Deltoid (shoulders)
- Secondary Muscle Rhomboids (back)
- Secondary Muscle Teres Minor (back)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
How to Perform
Preparation
- Secure resistance band at appropriate anchor point.
- Grasp band with firm grip.
Execution
- Pull weight toward torso, squeezing shoulder blades together.
- Return to starting position under control.
- Repeat.
Comments
- Maintain control throughout movement to fully engage the Trapezius (Middle), Trapezius (Upper), Infraspinatus, Rhomboids, Posterior Deltoid.
Tips & Common Mistakes
- Retract and depress your shoulder blades before initiating each rep.
- Lead with your elbows rather than your hands to maximize back engagement.
- Avoid shrugging your traps — keep your shoulders packed down and back.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–4 sets × 6–8 reps at 75–85% 1RM with 90–120 seconds rest. |
|---|---|
| Hypertrophy | 3–4 sets × 10–15 reps at 60–75% 1RM with 60–90 seconds rest. |
| Endurance | 2–3 sets × 15–25 reps at 40–60% 1RM with 30–45 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Infraspinatus, Posterior Deltoid, Rhomboids, Trapezius (Middle), Trapezius (Upper)) and can be substituted based on your equipment or variation preferences.
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