banded pull apart

A Banded Pull Apart will work through your rear delts and traps. This exercise is excellent for rehabbing an injury as well as building additional strength through the target muscles. Include these as part of your warm up or finisher.

Here we will delve into the muscles worked, how to perform the Banded Pull Apart, benefits, common mistakes to avoid, reps and sets, how to progress this exercise, how and where to fit it into your workout plan and finally other exercises targeting the same muscle groups.

Muscles Worked When Performing the Banded Pull Apart

The Banded Pull Apart primarily engages the following key muscle groups:

Rear Deltoids: The rear deltoids, located at the back of the shoulder, play a crucial role in shoulder stability and overall shoulder aesthetics.

Traps (Trapezius): This exercise also involves the upper traps, assisting in enhancing upper back strength and posture as well as shoulder support.

Infraspinatus Muscles: These rotator cuff muscles are situated in the upper back at your shoulder blades.

Teres Minor Muscle: Another rotator cuff muscle in the upper back.

You can use the muscle highlighted image at the top of this page for a visual guide of the muscles worked.

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How to Perform the Banded Pull Apart

Here is a step-by-step guide on how to perform the Banded Pull Apart effectively:

1. Equipment Setup: Begin by obtaining a resistance band suitable for your fitness level. Hold the band in both hands.

2. Start Position: Stand with your feet shoulder-width apart and your arms fully extended in front of you. Hold the band with both hands, ensuring it's taut.

3. Pull Apart: Slowly pull the band apart by moving your hands away from each other. Continue pulling until your arms are fully extended out to your sides.

4. Controlled Return: Gradually bring the band back to the starting position using the same clean and controlled movement. This completes one rep.

5. Go for reps.

Benefits of the Banded Pull Apart

Incorporating the Banded Pull Apart into your workout routine offers several advantages:

Rear Deltoid Development: The primary focus of this exercise on the rear deltoids contributes to well-rounded and developed shoulders.

Posture Enhancement: Strengthening the rear deltoids and traps helps improve posture and reduce the risk of rounded shoulders.

Rehab Benefits: If you’re recovering from an injury, this is an excellent exercise to engage the target muscle groups without adding too much strain on them.

Accessory Exercise: Banded exercises are often used as accessory exercises in powerlifting. These assist in strengthening muscles, ligaments and joints in general, which in turn all support you when performing bigger lifts.

Banded Pull Apart: Common Mistakes to Avoid

To ensure best results, avoid these common mistakes when performing the Banded Pull Apart:

Bent Arms: Keep your arms straight during the movement. Avoid bending your elbows, as this may diminish the engagement of the rear delts and traps.

Excessive Extension: Prevent overextending your arms beyond shoulder level. Maintain the correct range of motion for optimal muscle activation.

Lack of Control: Execute the exercise in a controlled manner, refraining from using momentum or quick, jerky movements. This ensures the intended muscles are properly engaged throughout.

Reps and Sets

The number of reps and sets you perform depends on your current strength with this exercise.

Beginners: Start with simply mastering the move. Keep in mind that if you’re just starting out, 3 reps is a valid set.

To determine how many reps/sets of the Banded Pull Apart you should start with, you first need to figure out how many reps you can comfortably perform. Then add 2, and perform that number of reps for 3 sets.

For example; let’s say you can perform 4 reps comfortably. Add 2 to make 6 reps. Perform those 6 reps 3 times over, allowing yourself sufficient rest inbetween.

Experienced lifters: You know your body and its abilities better than anyone, use your own judgment.

We recommend that you avoid performing more than 12 reps per set. If you’re comfortably performing 12 reps for up to 6 sets, it’s time to make the exercise more challenging.

How to Make the Banded Pull Apart More Challenging

To make this exercise more challenging, use a stronger band with more resistance. Another thing you can do is perform the exercise at a much slower pace, increasing your time under tension.

How to Incorporate the Banded Pull Apart into Your Workouts

Integrate the Banded Pull Apart into your Shoulder or Back, Shoulders & Triceps Workouts to target the rear deltoids and traps effectively. If you are an experienced lifter, this exercise is best used as an accessory, warm-up or a finishing exercise.

You should always prioritise compound exercises, the exercises that work the most muscle groups, move the most weight and expend the most energy. Work your way down to smaller isolation / lighter weight exercises from there. You can learn more about the importance of exercise order here.

Exercises That Work Similar Muscles to the Banded Pull Apart

To create a well-rounded shoulder and upper body routine, consider including exercises such as Face Pulls, Reverse Flys, and Bent Over Lateral Raises. These exercises engage similar muscle groups and provide variety in your training regimen for comprehensive upper body development.

A combination of compound and isolation exercises is recommended for well rounded results.

You can find more Shoulder Exercises at the bottom of this page. Or you can check out our entire exercise database broken down by muscle group here.

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