SahiKasratसही कसरत
हिंदी

Band Pull-apart

  • ➰ Resistance band
  • At home / At the gym
  • Beginner

Holding a band in front of you and pulling it apart to the sides. An easy exercise for your upper back and the back of your shoulders that you can do anywhere.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Stand tall. Hold the band with both hands, shoulder-width apart, palms facing down.
  2. Hold your arms straight out in front at shoulder height, with a slight bend in your elbows.
  3. Pull the band apart until it reaches your chest, squeezing your shoulder blades together.
  4. Pause for 1 second, then bring your hands back to the front slowly.

Breathing: Breathe out as you pull apart, breathe in as you return.

How much to start with: 2–3 sets × 12–15 reps

❌ Common mistakes

  • Arching your lower back.
  • Shrugging your shoulders.
  • Letting the band snap back.

⚠️ Safety

  • Check the band for cracks or cuts before every use. Keep it away from your face.

Muscles worked

Main: Upper Back

Also works: Shoulders

More ways to train Upper Back

Prone Y Raise Lying face down and lifting your arms in a Y shape. A no-equipment exercise for your upper back and the back of your shoulders — good if you tend to slouch.
  • 🙌 No equipment
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 One-arm Backpack Row Pulling a bag filled with books or water bottles towards your waist with one arm. The easiest pulling exercise for your back at home.
  • 🧴 Household items
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 One-arm Dumbbell Row Resting one hand on a bench and pulling a dumbbell towards your waist with the other. The most reliable dumbbell back exercise — your lower back stays supported.
  • 🏋️ Dumbbells
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 Lat Pulldown Machine Sitting and pulling an overhead bar down to your chest. It works like a pull-up, but you choose the weight — the best back machine for beginners.
  • ⚙️ Gym machine
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 Seated Cable Row Sitting and pulling a cable handle towards your stomach. A good machine for the middle of your back, with no balance to worry about.
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 Barbell Bent-over Row Leaning forward and pulling a bar towards your stomach. A powerful exercise for your whole back, but you must keep your lower back straight — try it only after dumbbell rows feel solid.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience