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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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