Band pull-apart
A simple band exercise for the rear delts and upper back that helps posture.
- Muscle group: Shoulders
- Equipment: Resistance band
- Difficulty: Beginner
Also known as: Resistance band pull apart, Banded pull-apart, Pull-apart med elastik, Træk fra hinanden med elastik
How to do it
- Hold a light band in front of you at chest height with straight arms and hands about shoulder-width apart.
- Pull the band apart by squeezing your shoulder blades back until your arms are out to the sides.
- Return slowly while keeping tension in the band.
Common mistakes
- Shrugging the shoulders toward the ears.
- Arching the lower back to get the band further.
Alternatives
Watch a video demonstration on YouTube
“How to Do Band Pull Aparts: A Guide from Physical Therapists” by Hinge Health (opens YouTube)
Log this exercise in FitScore
See your previous sets while you train, get a suggested next load and personal records when you beat your best.
Free to start – no card needed.
General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.