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Resistance Band Pull Apart

Resistance Band Pull Apart

The Resistance Band Pull Apart is a highly effective exercise that targets multiple muscles in your upper body, including the shoulders, chest, and back. It is a fantastic exercise for improving both posture and upper body strength. The beauty of this exercise is that it can be done with minimal equipment – just a resistance band – making it perfect for home workouts or when you're on the go. To perform the Resistance Band Pull Apart, you'll need to anchor the band at shoulder height, holding it with both hands in front of you. Stand with your feet hip-width apart, and maintain a slight bend in your knees to engage your lower body. Begin by squeezing your shoulder blades together and pulling the band apart horizontally until your arms are fully extended. Make sure to keep your core engaged and maintain good posture throughout the movement. Variations of the Resistance Band Pull Apart can be done to target specific muscle groups. For example, to place more emphasis on your back muscles, you can perform the exercise with a wider grip, or even perform a bent-over version by placing one foot forward and slightly bending your torso forward while maintaining a neutral spine. Incorporating the Resistance Band Pull Apart into your regular workout routine can help improve your upper body strength, enhance shoulder stability, and even alleviate tension in your neck and shoulders caused by poor posture. Remember to start with a resistance band appropriate for your fitness level and gradually increase the resistance as you get stronger.


  • Grab a resistance band with both hands and hold it in front of you with your arms extended.
  • Your palms should be facing down, and your hands should be shoulder-width apart.
  • Maintain a slight bend in your elbows throughout the entire exercise.
  • Start with the band just below your chest, and keep a slight tension on it.
  • Simultaneously, pull the band apart by moving your hands out to the sides.
  • Focus on squeezing your shoulder blades together as you pull the band apart.
  • Continue pulling until your hands are aligned with your shoulders or slightly behind.
  • Hold the position for a brief moment, feeling the engagement in your upper back and shoulders.
  • Slowly return your hands back to the starting position, maintaining control of the band.
  • Repeat for the desired number of repetitions, focusing on proper form and controlled movements.

Tips & Tricks

  • Focus on proper form and technique to target the upper back and improve posture.
  • Start with a light resistance band and gradually increase the intensity as you become stronger.
  • Ensure that your core is engaged throughout the exercise to stabilize your body.
  • Keep your arms straight throughout the movement and avoid bending your elbows.
  • Squeeze your shoulder blades together at the end of each repetition to maximize the benefits.
  • Incorporate variations like underhand grip or wide grip to target different muscles.
  • Control the movement both during the pulling and returning phase for optimal results.
  • Perform the exercise in a slow and controlled manner to avoid relying on momentum.
  • Remember to breathe steadily and avoid holding your breath during the exercise.
  • Consult with a fitness professional to determine the appropriate resistance band strength for your fitness level.

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