Band Pull-Apart
In short
The band pull-apart trains your rear delts, with your back helping. You need a band, ball or wheel, and do 15 to 30 reps per set. Mitta rates it C.
At a glance
- Main muscle
- Rear delts
- Also works
- Back
- Equipment
- Band, ball or wheel
- Rep range in Mitta
- 15 to 30 reps
- Skill level
- Beginner
- How tiring
- Low
How to do it
- Arms straight at chest height.
- Pull the band apart.
- Return under control.
Pick a weight you can lift for 15 to 30 reps with good form, and stop each set with a few reps left in the tank.
Why rating C
Great warm-up, but too little tension to really grow.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Chest-Supported Dumbbell Reverse Fly · Dumbbell · rating A
- Face Pull · Cable · rating B
- Reverse Pec Deck · Machine · rating S
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the band pull-apart.
Let Mitta set the weight.
Mitta plans the band pull-apart with a weight and rep target for every set, worked out from your last sessions.
Questions about the
band pull-apart
What muscles does the band pull-apart work?
The band pull-apart mainly trains your rear delts. Your back help.
How many reps of the band pull-apart should I do?
Mitta plans the band pull-apart at 15 to 30 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the band pull-apart?
Good alternatives that train the same muscle are the chest-supported dumbbell reverse fly, face pull and reverse pec deck.
Is the band pull-apart good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the band pull-apart have rating C?
Great warm-up, but too little tension to really grow.