Shoulders · Resistance Band
Band Pull Apart
How to do the band pull apart, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand tall and hold a resistance band in front of you at shoulder height with arms extended and hands shoulder-width apart. Pull the band apart by squeezing your shoulder blades together until your arms reach out to the sides, then return slowly to the start.
- 1Squeeze your shoulder blades together and feel your rear delts and
- 2mid-back work
- 3Keep your arms long with a soft bend in the elbows
- 4Maintain tension on the band through the whole range
Common mistakes
- Don't shrug your shoulders up toward your ears
- Avoid bending your elbows to cheat the band apart
- Don't let the band snap back; control the return
Muscles worked
The band pull apart mainly works the rear delts and mid traps, with the lower traps and external rotators assisting.
- Rear DeltsPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- External RotatorsSupport
- ForearmsMinor
- Upper TrapsMinor
- Side DeltsMinor
Kovo programs the band pull apart for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.