ProgreviaBand pull-apart
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How to do it
Hold a band with straight arms at chest height and pull the hands apart until the band touches the sternum, squeezing the shoulder blades. Return slowly. Works rear delts and rhomboids; shoulder health.
Muscles worked
Mainly hombros. Train it inside a balanced routine to progress safely.
Technical sheet
- Movement pattern
- Isolation
- Minimum level
- Beginner
- Technical demand
- Basic
- Fatigue it generates
- Low (0.3 out of 2.2)
- Risk if technique breaks down
- Low
These are the values the generator uses to decide where the exercise goes within the session.
Recommended sets and reps
As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.
Common mistakes to avoid
- Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
- Using too much weight at the cost of technique and full range of motion.
- Doing reps too fast, without controlling the eccentric (lowering) phase.
How Band pull-apart compares with other shoulders exercises
The catalogue has 15 exercises with shoulders as the main muscle group. Ranked from least to most fatiguing with the same values the generator uses, Band pull-apart is number 1.
That makes it a good candidate for adding shoulders sets at the end of a session or in heavy weeks, when you want volume without extra fatigue.
With different equipment, the same movement pattern offers 6 alternatives, such as Bent-over reverse flye, Front raise and Lateral raise.
| Exercise | Equipment | Fatigue | Technique |
|---|---|---|---|
| Band pull-apart | resistance band | Low (0.3 out of 2.2) | Basic |
| Band lateral raise | resistance band | Low (0.4 out of 2.2) | Basic |
| Bent-over reverse flye | dumbbells | Low (0.4 out of 2.2) | Basic |
| Front raise | dumbbells | Low (0.5 out of 2.2) | Basic |
| Lateral raise | dumbbells | Low (0.5 out of 2.2) | Basic |
| Cable lateral raise | cable | Low (0.5 out of 2.2) | Basic |
| Machine lateral raise | machine | Low (0.5 out of 2.2) | Basic |
| Face pull | cable | Low (0.5 out of 2.2) | Basic |
An isolation exercise. In the trial by Gentil et al. (2015), with untrained young men over ten weeks, the biceps curl and the lat pulldown were equally effective for gaining strength and size in the elbow flexors: isolation is not filler.
- Gentil P, Soares S, Bottaro M. Single vs. multi-joint resistance exercises: effects on muscle strength and hypertrophy. Asian Journal of Sports Medicine. 2015;6(2):e24057.
Alternative exercises
More Isolation exercises
- Isometric calf raise on step
- Cable crossover
- High-to-low cable crossover
- Low-to-high cable crossover
- Bayesian cable curl
Add it to your routine
Progrevia can generate a personalized routine that includes Band pull-apart based on your level, goal and available days.
Build your Shoulders workout
Generate a full routine with the emphasis on Shoulders and Band pull-apart among your preferred exercises. Free, no sign-up.
Not sure what to pick? The setup assistant walks you through it, one question at a time. Open the assistant
Frequently asked questions
What muscles does Band pull-apart work?
Band pull-apart mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.
How many sets of Band pull-apart should I do?
Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).
Is Band pull-apart good for building muscle?
Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.
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