Setup and loading
Light band, arms straight at shoulder height.
How to do the band pull-apart step by step
- Hold the band with your arms straight out in front.
- Pull your arms apart until the band touches your chest.
- Return slowly.
Form cues
- Shoulders down
- Move from your shoulder blades
Common mistakes
- Arching your back
- Bending your elbows
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Sets and reps for your goal
Core & Stability
Warm-up 2-3 x 15-203-4 sets of 20-45 seconds or 8-12 slow reps. Rest 45 to 60 seconds.
Neutral spine, tight abs and controlled breathing. Progress in time or leverage before adding weight.
Hypertrophy
3 x 203-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Resistance bandsSeveral strengths to progress and warm up before training.
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Variations and similar exercises
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