Band Pull-Apart
Band Pull-Apart trains 3 of the 18 muscle groups Full Coverage tracks: Rear delts 80%, Mid-back / traps 45%, Side delts 25%.
How to do it
- Hold a band in both hands in front of you at chest height, arms straight, palms down.
- Set your hands about shoulder-width apart to start.
- Pull the band apart by sweeping your arms out to the sides, keeping them straight.
- Squeeze your shoulder blades together when the band touches your chest.
- Return slowly. Go lighter than you think and aim for high reps - this is postural work.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
- Rear delts 80%
- Mid-back / traps 45%
- Side delts 25%
How it compares
Compared with the Face Pull, it loads Biceps 15 points lower, Mid-back / traps 10 points higher, Rear delts 10 points lower. It needs Resistance bands where the other uses Cable machine. Compared with the Band Lat Pulldown, it loads Lats 75 points lower, Rear delts 55 points higher, Biceps 40 points lower.
Other ways to train this
Other exercises for the Rear delts
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
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