Male model ex_NZ62V7

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Shoulders · Band

Pull Apart Cable Resistance Band

beginnerstrength

Pull Apart Cable Resistance Band is a beginner compound strength exercise that works the delts (shoulders), with the triceps assisting. It needs a band. A typical prescription is 3 sets of 8-12 reps, and it burns about 6.1 calories per minute.

Target: Delts
Body part: Shoulders
Equipment: Band
Category: Strength
Mechanic: Compound
Force: Pull
Sets × reps: 3 × 8-12
Calories / min: ≈ 6.1 kcal

Primary muscles

Shoulders · Posterior Deltoids
Upper Back · Rhomboids, Trapezius

Secondary muscles

Triceps · Triceps Brachii

How to do Pull Apart Cable Resistance Band

Stand with your feet shoulder-width apart, holding a resistance band with both hands, arms extended straight in front of you at shoulder height. Your palms should be facing the floor.
Pull the resistance band apart by moving your arms out to your sides.
Slowly return your arms to the starting position with control.
Repeat for the desired number of repetitions.

Form tips

Keep your arms straight throughout the exercise, maintaining a slight bend in your elbows to avoid locking them.
Perform the movement slowly and with control to maximize muscle activation and reduce injury risk.
Exhale as you pull the band apart and inhale as you return to the starting position.

Pull Apart Cable Resistance Band alternatives

Cable Face Pull With Rope

Delts · beginner

Dumbbell Bent Over Face Pull

Delts · intermediate

Arm Swing Side to Side

Delts · intermediate

Cable Upright Row With Straight Bar

Delts · beginner

More delts exercises

Band Front Face Pull

Delts · beginner

Dumbbell One Arm Snatch

Delts · advanced

Dumbbell Armpit Row

Delts · intermediate

Suspension Trainer With Grips Rear Delt Row

Delts · intermediate

Upright Row Ez Bar

Delts · intermediate

Barbell Wide Grip Upright Row

Delts · intermediate

Barbell Upright Row

Delts · intermediate

Barbell Lying Row

Delts · beginner

Pull Apart Cable Resistance Band FAQ

What muscles does Pull Apart Cable Resistance Band work?

Pull Apart Cable Resistance Band mainly works the delts in the shoulders (Posterior Deltoids, Rhomboids and Trapezius). The triceps work as secondary muscles.

What equipment do you need for Pull Apart Cable Resistance Band?

You need a band.

How many sets and reps of Pull Apart Cable Resistance Band should I do?

Start with 3 sets of 8-12 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.

Is Pull Apart Cable Resistance Band good for beginners?

Yes. Pull Apart Cable Resistance Band is rated beginner, so it's a sound choice while you learn to train the delts.

How many calories does Pull Apart Cable Resistance Band burn?

About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.

What is a good alternative to Pull Apart Cable Resistance Band?

Other exercises for the delts include Cable Face Pull With Rope, Dumbbell Bent Over Face Pull, Arm Swing Side to Side and Cable Upright Row With Straight Bar.

For developers

Use Pull Apart Cable Resistance Band in your app

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# One request returns the exercise and its 720p media links
curl "https://api.workoutxapp.com/v2/exercises/ex_NZ62V7" \
  -H "X-WorkoutX-Key: YOUR_API_KEY"

{
  "id": "ex_NZ62V7",
  "name": "Pull Apart Cable Resistance Band",
  "model": "male",
  "target": "Delts",
  "equipment": "Band",
  "media": {
    "mp4": "https://…/ex_NZ62V7/mp4-720.mp4?…",
    "poster": "https://…/ex_NZ62V7/poster.jpg?…"
  }
}