Shoulders · Resistance Band
Resistance Band Pull-aparts
How to do the resistance band pull-aparts, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Hold a light resistance band with arms extended in front of you. Pull the band apart, squeezing shoulder blades together. Return to start position slowly.
- 1Hold the band at shoulder height and pull it apart until your arms are out to your sides; you should feel your rear delts and upper back engaging
- 2Keep your arms straight and shoulders down, squeezing your shoulder blades together
- 3Control the return to maintain tension on the band throughout
Common mistakes
- Don't shrug your shoulders or arch your lower back, keep your torso still
- Avoid letting the band go slack or dropping your arms between reps
- Don't jerk or bounce the band; move with steady control
Muscles worked
The resistance band pull-aparts mainly works the mid traps and rear delts, with the lower traps assisting.
- Mid TrapsPrimary
- Rear DeltsPrimary
- Lower TrapsSupport
- ForearmsMinor
- Upper AbsMinor
- Side DeltsMinor
Kovo programs the resistance band pull-aparts 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 April 2026.