Exercise
Upper-back and shoulder exercise using a resistance band pull-apart to improve posture and scapular control.
Setup instructions
Stand or sit tall with the feet hip-width apart. Hold a resistance band with both hands at chest height, arms extended forward. Position the hands shoulder-width apart on the band with a grip that provides light tension. Grow tall through the spine and soften the shoulders.
Breathing cues
Exhale to pull apart. Inhale to return.
Movement steps
- 1Inhale to prepare with the arms extended.
- 2Exhale to pull the band apart, moving the hands out to the sides.
- 3Keep the arms at chest height and the chest open.
- 4Inhale to return the hands toward centre with control.
- 5Repeat without shrugging or arching the low back.
Common mistakes
Shrugging the shoulders on the pull; bending the elbows excessively; letting the ribs flare; using a band that is too strong; holding the breath.
Safety notes
Use a light band until shoulder control feels clear. Stop if shoulder pinching or neck tension appears.
Connections
Muscles worked
Goals supported
Equipment needed
Related exercises
FAQs
Is Resistance Band Pull Apart suitable for beginners?
Yes. It is one of the simplest band exercises for upper-back activation. Use a light band and keep the range comfortable.
What muscles does Resistance Band Pull Apart work?
The rear deltoids and mid-back muscles drive the pull-apart while the deep core maintains upright posture.
What is Resistance Band Pull Apart good for?
It improves posture and scapular control, making it useful before reformer arm work and desk-posture correction.
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