Band Pull Apart

Shoulders

Band Pull Apart

LevelBeginner EquipmentBands MechanicIsolation ForcePull

A band exercise that pulls straight arms apart in front of the chest to strengthen the rear shoulders and upper back.

Strength

Primary musclesShoulders

Secondary musclesMiddle Back Traps

Energy burned

≈ 23 kcalFor 3 × 8–12, rest 90s · ≈ 4.0 kcal/min

Estimate range 17–29 kcal (±25 %)

Muscle mass worked10 %

Effort during a set6.6 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Hold a light band at chest height with an overhand grip, hands a little closer than shoulder width.
2Stand tall with your arms straight in front of you.

How to perform

1Pull the band apart by moving your hands out to the sides.
2Squeeze your shoulder blades together when the band touches your chest.
3Hold briefly.
4Return slowly until your arms are in front again.