Overhead Band Pull-Apart

Rear delts, traps, rhomboidsResistance Band

A standing resistance band exercise targeting the rear delts, traps, and rhomboids. Great for improving scapular control and posture while adding overhead shoulder engagement.

How to do it

1Stand tall, holding the band with straight arms in front of you slightly above shoulder height.

2Pack your shoulders down away from your ears and keep a slight bend in your elbows.

3Pull the band apart, driving your hands up and back in a diagonal path.

4Bring the band toward the top of your head or neck, squeezing your shoulder blades together.

5Control the return back to the start while keeping tension on the band.

Common mistakes

Shrugging your shoulders toward your ears, taking tension off the target muscles.

Overarching your lower back to pull the band.

Bending your arms into a row instead of keeping the pull-apart motion.

Breathing

Inhale before you pull, exhale as you pull the band apart, and inhale as you return.

Make it harder or easier

To reduce difficulty, use a lighter band or widen your grip. To make it harder, use a narrower grip or pause for two seconds at peak contraction.

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.