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How to do the Band Pull-Apart

The Band Pull-Apart is a isolation band exercise that mainly works your rear shoulders, with help from your upper back. Focus on three things: pull the band to your chest; keep arms nearly straight; control it back together.

Rear shouldersUpper backBand

Setup

  1. 1Band at chest height
  2. 2Hands shoulder-width

Three cues

  1. 1Pull the band to your chest
  2. 2Keep arms nearly straight
  3. 3Control it back together

Most common mistake

Shrugging up

Keep shoulders down

In Hindi · हिन्दी में

  1. 1बैंड को छाती तक खींचें
  2. 2बाँहें लगभग सीधी रखें
  3. 3नियंत्रण से वापस मिलाएँ

आम गलती: कंधे उचकें तो, उन्हें नीचे रखें

Alternatives to the Band Pull-Apart

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Band Pull-Apart set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.