Watermarked 360p preview. Through the API this animation plays without the watermark at 600 × 720, 30 fps. See plans
Back · Band
Resistance Band Pull Apart
Resistance Band Pull Apart is a beginner compound strength exercise that works the upper back (back), with the rotator cuff 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
- Upper Back
- Body part
- Back
- Equipment
- Band
- Category
- Strength
- Mechanic
- Compound
- Force
- Pull
- Sets × reps
- 3 × 8-12
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Upper Back · Rhomboids, Trapezius
- Rear Shoulders · Posterior Deltoids
Secondary muscles
- Rotator Cuff · Supraspinatus, Infraspinatus, Teres Minor, Subscapularis
How to do Resistance Band Pull Apart
- Stand with your feet shoulder-width apart, holding a loop resistance band with both hands. Your arms should be extended straight in front of you at shoulder height, and your palms should be facing down.
- Pull the resistance band apart by moving your arms out to your sides, squeezing your shoulder blades together, and keeping your arms straight.
- Slowly return your arms to the starting position with control, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Form tips
- Keep your arms straight throughout the exercise, maintaining a slight bend in your elbows.
- Maintain a neutral wrist position to prevent strain.
- Focus on engaging your upper back and shoulder muscles throughout the movement.
Resistance Band Pull Apart alternatives
More upper back exercises
Resistance Band Pull Apart FAQ
What muscles does Resistance Band Pull Apart work?
Resistance Band Pull Apart mainly works the upper back in the back (Rhomboids, Trapezius and Posterior Deltoids). The rotator cuff work as secondary muscles.
What equipment do you need for Resistance Band Pull Apart?
You need a band.
How many sets and reps of Resistance Band Pull Apart 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 Resistance Band Pull Apart good for beginners?
Yes. Resistance Band Pull Apart is rated beginner, so it's a sound choice while you learn to train the upper back.
How many calories does Resistance Band Pull Apart 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 Resistance Band Pull Apart?
Other exercises for the upper back include Jump Rope Face Pull, Suspension Trainer With Grips Face Pull, Jump Rope Row and Suspension Trainer With Grips Bent Knee Inverted Row.
For developers
Use Resistance Band Pull Apart in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_NZNTQJ" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_NZNTQJ", "name": "Resistance Band Pull Apart", "model": "male", "counterpartId": "ex_5YMYN7", "target": "Upper Back", "equipment": "Band", "media": { "mp4": "https://…/ex_NZNTQJ/mp4-720.mp4?…", "poster": "https://…/ex_NZNTQJ/poster.jpg?…" } }