How many reps of the band pull-apart should a beginner do?

Do 2 to 3 sets of 15 to 20 reps, since this is meant to be light and repeatable rather than heavy. Many people add a short set before every upper-body workout as a warm-up, then use a heavier band for a dedicated set or two later.

What can I do instead of a band for the pull-apart?

A cable face pull on a rope attachment trains the same rear-delt and mid-back squeeze. With light dumbbells, a bent-over reverse fly gives a comparable movement if you have neither a band nor a cable station.

What does the band pull-apart train, and who should be doing it?

It wakes up the rear delts and scapular retractors that support every press and pull, and it is close to risk-free, so most lifters benefit from a daily dose. It will not build noticeable muscle on its own, so do not count on it as your only upper-back exercise.

Beginner

Band Pull-Apart

Holding a band at shoulder height and pulling it apart is one of the most effective ways to wake up the rear delts and scapular retractors. It is light, low-risk, and endlessly repeatable, which makes it ideal for warm-ups, posture work, and building the upper-back health that supports every press and pull. Nearly everyone benefits from a daily dose of these.

Equipment: Band
Body part: Back, Shoulder
Type: Strength
Browse by muscle: Deltoid Posterior, Trapezius Middle
Browse by movement: Horizontal Pull

How to do it

1
Hold a light band with both hands at shoulder width, arms out in front.
2
Stand tall with the ribs down and shoulders set back.
3
Keeping the arms straight, pull the band apart toward your chest.
4
Draw the shoulder blades together as the hands travel out to the sides.
5
Pause briefly with the band near your sternum.
6
Return to the start slowly, resisting the band the whole way back.

Tips

Keep the arms straight and lead with the outer edges of the hands.
Squeeze the shoulder blades rather than shrugging the traps up.
Choose a band that lets you get a full stretch with control.
Keep the ribs down so you do not arch the lower back to finish.

Variations

Common mistakes

The elbows bend as the band nears the chest, letting the arms do a row instead of the shoulder blades doing a squeeze.
Snapping the band back to the start lets it yank the arms forward instead of resisting the return the whole way.
A band with too little tension gets pulled apart with barely any resistance left at full stretch, so the rear delts do almost nothing.
The ribs flare up and the low back arches to help the hands travel those last few inches apart.
The hands rise above shoulder height instead of staying level, which shifts the pull into the upper traps instead of the mid-back.

Frequently asked

How many reps of the band pull-apart should a beginner do?: Do 2 to 3 sets of 15 to 20 reps, since this is meant to be light and repeatable rather than heavy. Many people add a short set before every upper-body workout as a warm-up, then use a heavier band for a dedicated set or two later.
What can I do instead of a band for the pull-apart?: A cable face pull on a rope attachment trains the same rear-delt and mid-back squeeze. With light dumbbells, a bent-over reverse fly gives a comparable movement if you have neither a band nor a cable station.
What does the band pull-apart train, and who should be doing it?: It wakes up the rear delts and scapular retractors that support every press and pull, and it is close to risk-free, so most lifters benefit from a daily dose. It will not build noticeable muscle on its own, so do not count on it as your only upper-back exercise.

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