Band Pull Apart
Hold the band with both hands, arms extended in front, and open out in a reverse fly. Keep elbows straight and shoulders back.
- Difficulty
- Beginner
- Type
- Strength
- Mechanic
- Isolation
- Force direction
- Pull
- Muscles
- 7
Form sequence
01 · start
Begin with your arms extended straight out in front of you, holding the band with both hands.
02 · pull apart
Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
03 · to chest · Key step
Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
04 · return
Pause as you complete the movement, returning to the starting position under control.
What's working
3D
- Anterior Deltoid
Primary · 338 exercises
- Lateral Deltoid
Primary · 338 exercises
- Posterior Deltoid
Primary · 338 exercises
- Rhomboids
Secondary · 99 exercises
- Middle Trapezius
Secondary · 164 exercises
- Upper Trapezius
Secondary · 99 exercises
- Lower Trapezius
Secondary · 99 exercises
Open the full 3D atlas →
Equipment
Bands20 exercises
Alternatives for Anterior Deltoid
