Band Pull Apart

A resistance-band exercise for the rear delts and upper back: hold a band at shoulder height and pull it apart until your arms are out to the sides. Great for posture and shoulder health.

How to perform it

Hold the band at shoulder height with arms straight out in front.
Lead with the backs of your hands and squeeze your shoulder blades together.
Keep your ribs down and shoulders away from your ears.
Control the return rather than letting the band snap back.

Common mistakes

Bending the elbows to move more weight.
Shrugging the shoulders up toward the ears.
Using a band too heavy to control through the full range.
Arching the lower back for momentum.

Related exercises

More moves that train the same muscles.

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