To do a band pull-apart, hold a light resistance band in front of your chest with straight arms and hands about shoulder width, then pull the band apart by moving your hands out to the sides until it touches your chest. Squeeze your shoulder blades together, pause, and let the band return slowly. Keep your shoulders down and your ribs in. It takes two minutes and a band, and it’s one of the simplest things a desk-bound man can do for his shoulders.
Why the humble pull-apart is worth it
Desk work, driving and most popular gym exercises pull your shoulders forward. The pull-apart works the rear shoulders and the muscles between your shoulder blades that pull them back. It’s very light work, so you can do it often, and it’s an easy way to warm up your shoulders before bench pressing or overhead work.
It also needs almost no space. A band fits in a laptop bag or a carry-on.
Setup
- Choose a light, flat resistance band.
- Stand tall, feet hip width, with the band held at chest height.
- Hands about shoulder width, palms facing down.
- Arms straight in front of you with a slight bend in the elbows.
Steps
- Pull your shoulders down, away from your ears.
- Pull the band apart by sweeping your hands out to the sides.
- Keep your arms straight and level with your shoulders.
- Stop when the band touches your chest and your shoulder blades are squeezed together.
- Pause for one to two seconds.
- Let the band return slowly to the start, keeping tension.
- Breathe out as you pull, in as you return.
Common faults
Shrugging. Your shoulders rise toward your ears. Reset them down before each rep and use a lighter band.
Bending the elbows. It turns into a row. Keep the elbows fixed.
Arching the back. Your ribs flare to get the band to your chest. Brace your trunk and stand tall.
Letting the band snap back. The return is half the work. Control it.
Sets and reps
| Use | Sets × reps | When |
|---|---|---|
| Warm-up | 2 × 15 | Before pressing |
| Daily shoulder work | 2–3 × 15–20 | Work breaks, morning or evening |
| Upper back training | 3–4 × 20–25 | End of an upper-body session |
| Superset | 1 × 15 between pressing sets | During bench or overhead work |
When 25 reps feel easy, change the grip or use a slightly stronger band, not both.
Variations and swaps
| Variation | Effect |
|---|---|
| Underhand grip | Shifts work toward the rotator cuff |
| Diagonal pull-apart (one hand high, one low) | Different angle for the upper back |
| Overhead pull-apart (from overhead to behind the head) | Adds shoulder mobility work |
| Narrower grip | Harder with the same band |
| Face pull on a cable | Heavier version of similar work |
For sore shoulders, use a lighter band, a shorter range and the underhand grip. If you’d like heavier upper-back work, add a chest-supported row. Pull-aparts between sets of the bench press are an efficient way to fit them in.
Programs that use it
Band pull-aparts appear in the desk posture workout, the resistance band workout and the shoulder friendly upper body workout. For a weekly plan with shoulder care built in, see the DIY programs.
Questions people also ask
What band should I use for pull-aparts?
A light band. You should be able to do 15 to 20 smooth reps. A band that's too strong makes you bend your elbows and shrug.
Can I do band pull-aparts every day?
Yes. They're low stress and recover quickly, so many people do a few sets daily, for example during work breaks.
Do band pull-aparts help posture?
They strengthen the upper back and rear shoulders, which helps balance a lot of pressing and sitting. Posture also depends on how often you change position during the day.
Should my arms stay straight?
Almost. Keep a very slight bend in the elbows and don't let it change during the rep.