beginnerResistance bandStanding
Band Pull-Apart
A simple but highly effective resistance band exercise that strengthens the posterior deltoids, rhomboids, and mid-trapezius through horizontal pulling. It directly opposes the internal rotation and forward shoulder position caused by desk work and screen time.
Band Pull-Apart
Duration
2 min
Reps
15–20 reps
Sets
3
How to do it
- 1
Hold a resistance band at chest height with hands shoulder-width apart, arms straight.
- 2
Pull the band apart by moving both hands out to your sides, squeezing your shoulder blades together.
- 3
At full stretch, the band should touch your chest and your arms should be in a T position.
- 4
Hold 1 second at the end range, then slowly return to start.
- 5
Keep your shoulders down throughout, do not let them shrug up as you pull.
Benefits
- Strengthens posterior deltoids and rhomboids through the pulling pattern
- Directly counters internal shoulder rotation from desk work
- Can be done anywhere a resistance band is available
Common mistakes
- Bending the elbows during the pull, keep arms straight
- Shrugging the shoulders up as fatigue sets in
- Going too fast and using momentum rather than muscle control
Target areas
upper backshoulders
Good for
desk workersathletes
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