Resistance Band Pull-Apart
Technique guide
Set-up
- Hold a light resistance band in front of your chest with straight arms, hands shoulder-width apart.
How to do it
- Pull the band apart by moving your hands out to the sides.
- Stop when the band touches your chest and your arms are in line with your shoulders.
- Let your hands return slowly to the start.
Coaching cues
- Keep your arms straight and level with your shoulders.
- Squeeze between your shoulder blades at the end.
Common mistakes
- Shrugging the shoulders up as you pull.
- Letting the band snap back.
Safety
- Check the band for nicks or tears before you start.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
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