Stand with your feet shoulder-width apart, holding a resistance band with both hands at shoulder height.
Keep your arms straight and pull the band apart by moving your hands outward, squeezing your shoulder blades together.
Return to the starting position and repeat for the desired number of repetitions.
How to perform the Band Pull Apart
- Set up. Set up in a stable, balanced starting position appropriate for the Band Pull Apart using your band.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your deltoids.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your deltoids rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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