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Resistance Band Pull-Apart is an isolation exercise for the back: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders. Equipment: resistance band. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Grip the band shoulder-width apart with both hands, arms extended straight out in front.
- Pull your shoulders down and back and keep your torso upright.
- Pull the band apart to the sides by drawing your shoulder blades together.
- Pause briefly when the band is opened enough to touch your chest.
- Return to the start under control, keeping tension on the band.
Coaching tip
Hold the band at shoulder level and pull it apart to the sides by squeezing your shoulder blades.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.