Platesmith
Log it in Platesmith. The app shows last time's numbers on every set of Band Pull-apart, times your rest and tells you when to add weight. Free, with no ads.
Coming soon toiPhone
Coming soon toAndroid
Muscles worked
| Main | Posterior deltoid |
| Also | Rhomboids, Middle trapezius |
Setup
Pick a band light enough for full range with a pause; great as a warm-up or high-rep filler.
How to do it well
- Arms straight at shoulder height
- Pull the band to the chest by squeezing the blades
- Control the return
Common mistakes
- Shrugging as the band opens
- Bending the elbows into a row
Free programs with Band Pull-apart
Similar exercises
General guidance, not medical advice. Start lighter than you think, and check with a doctor first if you have a health condition or injury.