How to Do Band Pull-Apart: Muscles Worked & Proper Form

Band Pull-Apart exercise technique

Muscles Worked in Band Pull-Aparts

Muscles worked in band pull-aparts

Primary muscles worked:

Secondary muscles worked

How to Do Band Pull-Aparts

  1. Grab an elastic band, and hold it out before you on straight arms.
  2. Pull the band apart by moving your arms to the sides as far as you can, or until your arms are pointing straight out.
  3. Return with control to the starting position.


Band pull-apart is a popular warm-up exercise for the shoulders, often done before upper body exercises such as bench press. Experiment with your grip width on the band, as well as band strength, to find the right resistance.

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Text and graphics from the StrengthLog app.