Band Pull-Apart
Pulling a band apart in front of the chest for the rear delts and rotators. It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
Flawless ranks it by sets logged: Gold, the third of eight ranks, starts at 50.
How to do Band Pull-Apart
- Hold a band in front of you with straight arms at shoulder height, hands about shoulder width apart.
- Pull the band apart by moving the arms out to the sides until they are in line with the body, squeezing the shoulder blades together.
- Keep the shoulders down away from the ears and the arms at shoulder height the whole time.
- Return slowly to the start; this is a light exercise for many reps, and it works best done every session.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Rear deltoid | Deltoideus posterior |
| Primary | Rotator cuff | Musculi rotatores humeri |
| Secondary | Trapezius | Trapezius |
Muscle data from StrengthLog.
Why do it
- Upper back with a band you can take anywhere
- Perfect warm-up before pressing
- High volume with no joint cost
How Flawless ranks Band Pull-Apart
| Rank | Sets logged |
|---|---|
| Bronze | start |
| Silver | 10 |
| Gold | 50 |
| Platinum | 150 |
| Diamond | 300 |
| Obsidian | 600 |
| Painite | 1,000 |
| Antimatter | 3,000 |
Flawless ranks Band Pull-Apart by sets logged: the number of sets you have logged over time. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Band Pull-Apart work?
It works mainly the rear deltoid and rotator cuff, with help from the trapezius.
How do you do Band Pull-Apart?
Hold a band in front of you with straight arms at shoulder height, hands about shoulder width apart. Pull the band apart by moving the arms out to the sides until they are in line with the body, squeezing the shoulder blades together. Keep the shoulders down away from the ears and the arms at shoulder height the whole time. Return slowly to the start; this is a light exercise for many reps, and it works best done every session.
How does Flawless rank Band Pull-Apart?
By sets logged: the number of sets you have logged over time. Gold starts at 50 and Diamond at 300, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.