Band Pull Apart
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Band
HOW TO PERFORM
- Hold a light band in both hands at shoulder height with the arms straight out in front.
- Keeping the arms straight, pull the band apart by sweeping the hands out to the sides.
- Squeeze the shoulder blades together as the band touches the chest.
- Return under control without letting the band snap the arms back.
FORM TIPS
- Straight arms throughout, unlike a face pull, where the elbows bend and the hands come to the face. Go lighter than feels useful and do a lot of reps.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Traps
In the app
This guide covers these exercises in the Ægir Iron library:
- Band Pull Apart
- Band-Only Underhand Pull Apart
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.