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Band Pull Apart exercise guide showing 3 movement steps using resistance band
Band Pull Apart exercise guide showing 3 movement steps using resistance band
Back3 steps•5s movement guide

Band Pull Apart exercise image and instructions

See how to do Band Pull Apart in a clear 3-step exercise image with concise instructions. Focus: rear delts and rhomboids using resistance band.

#back#bilateral#equipment#isolation#middletraps#reardelts#repetition#resistanceband#rhomboids#rotatorcuff#standingwithastablestance
Read the detailed Band Pull Apart tutorial →

Short instructions

How to do Band Pull Apart

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Stand tall holding the band at chest height with straight arms and light initial tension.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and pull the hands apart until the band approaches the chest and shoulder blades draw together.

    Breathing: Exhale through the effort.

  3. 3

    Return under control

    Inhale and return the hands forward slowly while keeping the band controlled.

    Breathing: Inhale through the controlled return.

Setup and safety note: Standing; arms at chest height; band stretches horizontally and remains taut.

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