Library
Beginner
mobility
Band Pull-Apart
Portable rear-delt and scapular health drill for warm-ups and finishers.
Muscles targeted
White = primary movers · gray = assisting muscles
Front
Back
Shouldersprimary
100%Backprimary
100%ShouldersBack
Form guide
Position-by-position cues — train the pattern before you load it.
01
Position 1
Hold a light band at shoulder height, arms extended.
02
Position 2
Pull the band apart until it touches the chest.
03
Position 3
Control the return; keep elbows soft.
Coach cues
- · Do not shrug.
- · High reps work well between pressing sets.