Band Pull-Apart

Rear DeltsResistance Band

This exercise strengthens rear delts and upper back posture muscles. It improves shoulder joint stability and counters rounded-shoulder posture.

How to do it

1Grip a band overhand, hands slightly wider than shoulder-width, palms facing down.

2Stand upright, put a slight bend in your elbows, and pull shoulders down and back.

3Slowly pull the band apart by spreading your hands out to the sides.

4Squeeze your shoulder blades together and feel your rear delts bite.

5Pull until the band touches your chest or rear delts hit peak contraction.

6Return slowly under resistance back to starting position.

Common mistakes

Using a band that is too thick, forcing traps and neck muscles to take over.

Using jerky momentum instead of smooth, controlled muscle contraction.

Shrugging shoulders up toward your ears while pulling.

Arching your lower back or slouching forward as you pull.

Breathing

Inhale to set posture, exhale smoothly as you pull the band apart, and inhale on controlled return.

Make it harder or easier

To make it easier: use a lighter band resistance or widen hand placement on the band.

To make it harder: pick a heavier band, move hands closer together, or pause at full contraction.

Try performing pull-aparts from a bent-over position to change rear delt loading angle.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.