Band Pull Apart
A beginner isolation strength exercise that works the shoulders, using a resistance band.
Starting position
End position
How to Do Band Pull Apart
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- 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.
- Pause as you complete the movement, returning to the starting position under control.
Muscles Worked
Alternatives to Band Pull Apart
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
External Rotation with Band
A beginner compound strength exercise that works the shoulders, using a resistance band.
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2
Face Pull
An intermediate compound strength exercise that works the shoulders, using a cable machine.
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3
Internal Rotation with Band
A beginner isolation strength exercise that works the shoulders, using a resistance band.
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4
Anti-Gravity Press
A beginner compound strength exercise that works the shoulders, using a barbell.
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5
Bent Over Low-Pulley Side Lateral
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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6
Cable Seated Lateral Raise
A beginner isolation strength exercise that works the shoulders, using a cable machine.
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7
Low Pulley Row To Neck
A beginner compound strength exercise that works the shoulders, using a cable machine.
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8
Push-Ups
The push-up is a fundamental bodyweight exercise that targets the chest, triceps, and shoulders while engaging the core. It's one of the most effective exercises for building upper body strength without equipment.
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9
Barbell Rear Delt Row
A beginner compound strength exercise that works the shoulders, using a barbell.
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10
Cable Rope Rear-Delt Rows
A beginner compound strength exercise that works the shoulders, using a cable machine.
Frequently Asked Questions
What muscles do band pull apart work?
Band Pull Apart primarily works the shoulders. The upper back and traps assist as secondary muscles.
What equipment do I need for band pull apart?
Band Pull Apart uses resistance bands.
Band Pull Apart: is it suitable for beginners?
Yes. Band Pull Apart is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of band pull apart?
External Rotation with Band, Face Pull, Internal Rotation with Band train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my band pull apart reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; band pull apart can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Band Pull Apart with AI
Fitnit automatically tracks push-ups, crunches, squats, pull-ups, and curls with advanced body tracking technology — and you can manually input any other workout too. Start free — Pro is $8.99/month.