How to do the Resistance Band Pull Apart
- Stand with feet hip-width apart, holding the band at shoulder height.
- Grip the band with straight arms, palms facing down toward the floor.
- Pull the band apart, squeezing your shoulder blades together gently.
- Return your hands forward to the starting position slowly.
Full technique — 6 steps
- Stand tall with feet hip-width apart and hold the band at shoulder height.
- Grip the band with straight arms or a slight elbow bend and palms facing down.
- Set your ribs down and keep your shoulders away from your ears.
- Pull the band apart by moving your arms out to the sides.
- Finish when the band reaches your chest line and shoulder blades draw back.
- Return your hands forward until your arms are back in front under tension.
Common mistakes
- Shrugging during the pull
- Arching the lower back
- Letting band snap forward
- Turning it into a row
Form cues
- Keep shoulders down
- Pull band to chest
- Feel rear delts working
- Keep ribs down
