What should I feel during Band pull-apart?

Rear delts and mid-back spread the band without shrugging.

What are common mistakes with Band pull-apart?

Ribs flaring; Turning it into a shrug

How do I progress Band pull-apart?

Use a thicker band only after every rep ends with quiet traps.

Band pull-apart

Band at chest height, elbows soft, ribs stacked before pulling apart.

family=pull apartpattern=scapular controlforce=staticmechanic=isolationequipment=band

Muscles

muscle emphasis · training guidance

rear deltsPRIME

mid back68

rotator cuff56

Primary: rear delts
Supporting: mid back, rotator cuff

Mechanics

Pattern: scapular control
Equipment: band
Geometry: Variable Range
Target feel: Rear delts and mid-back spread the band without shrugging.
Progression: Use a thicker band only after every rep ends with quiet traps.
Regression: Move hands wider on the band to lower tension.

Watch for

Ribs flaring
Turning it into a shrug

Equipment context

Bands add accommodating resistance: tension rises as the band stretches, making the lockout harder.

Substitutions

See all 13 rear delts exercises in the Atlas

Progression ladder

Beginner / regression: Move hands wider on the band to lower tension.
Standard: Band pull-apart
Advanced / progression: Use a thicker band only after every rep ends with quiet traps.

Atlas metrics

Movement pattern: scapular control
Primary target: rear delts
Supporting muscles: mid back, rotator cuff
Equipment: band
Joint geometry: Variable Range
Alternatives: 3 substitutions

Evidence & limits

Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.

Source: ExRx.net Exercise & Muscle Directory

Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.

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FAQ

How do I set up Band pull-apart?: Band at chest height, elbows soft, ribs stacked before pulling apart.
What should I feel during Band pull-apart?: Rear delts and mid-back spread the band without shrugging.
What are common mistakes with Band pull-apart?: Ribs flaring; Turning it into a shrug
How do I progress Band pull-apart?: Use a thicker band only after every rep ends with quiet traps.
What can I do instead of Band pull-apart?: Face pull, Wall slide, Y-T-W-L

Band pull-apart anatomy diagram highlighting posterior deltoid, rhomboids, and trapezius.

The movement · Shoulder (open) 108°→72°

Band pull-apart: pull pattern, 2000 ms rep trace, engine-derived.

Train Band pull-apart in Gym Mode → Browse the public Atlas →