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The Band pull apart is an upper body exercise that primarily targets the rear delts, but also works the rotator cuff muscles. This is an isolation exercise which is well suited to beginner lifters.



  • Grip the band in different positions to change the tension and increase or decrease the difficulty of the exercise.



  • Stand with feet together and arms outstretched in front of you. Grab onto a resistance band with both hands shoulder width apart.
  • Keeping your arms straight, pull on the band and squeeze your shoulder blades together to bring your arms out to your sides.
  • Return to the starting position in a slow and controlled manner by moving your hands towards each other.

Shoulder Muscle Diagram.

Shoulder Muscles