Band Pull-Apart


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


Band pull-aparts 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.

Muscles Worked


  • Rear Deltoid


  • Trapezius

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Text and graphics from the StrengthLog app.