Band Pull-Apart
Muscles worked: Rear delts (assisted by traps).
How to do it
- Begin with your arms extended straight out in front of you, holding the band with both hands.
- Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
- Keep your elbows extended as you perform the movement, bringing the band to your chest.
- Pause as you complete the movement, returning to the starting position under control.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Arms straight, pull the band to your chest
- Squeeze the blades - perfect between pressing sets
Logging it
IronPack suggests working in the 15 to 25 rep range, progressing in 1 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Face Pull - rear delts
- Reverse Fly - rear delts
- Reverse Pec Deck - rear delts
Track the band pull-apart properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.