Band Pull-Apart
A two-arm band pull that opens the hands in front of the chest.
This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.
- Pattern
- Horizontal pull
- Modality
- Strength
- Difficulty
- Beginner
- Mechanic
- Unknown
- Force
- Unknown
- Laterality
- Bilateral
- Impact
- Low
- Trains where
- Gym, Home
- At home
- Yes
How to do it
Set up
- Hold the band in both hands at shoulder width in front of the chest.
- Keep the arms nearly straight and the band under light tension. No anchor is needed.
Do the rep
- Move both hands apart until the arms reach the line of the trunk.
- Bring the hands back to shoulder width under control.
What counts as a rep
One rep opens both arms to the line of the trunk and returns to shoulder width with a fixed slight elbow bend.
One rep opens both arms to the line of the trunk and returns to shoulder width with a fixed slight elbow bend.
Breathing
Exhale through the effort and inhale during the controlled return.
Cues
- Keep the ribs down as the arms open.
- Use a stronger band when the reps get easy.
Common mistakes
Arching the back
What you seeThe ribs lift as the hands move apart.
FixUse a lighter band and keep the ribs over the pelvis.
A stable position keeps the intended movement controlled.
Stop the set if
- Stop if you feel sharp pain.
- Stop if the band shows a tear or slips from its support.
- End the set when you cannot meet the rep standard under control.
General educational content, not individual coaching or medical advice.
Train it in Allena
Allena plans your week around the days you can train, logs every set, and coaches your form from the camera.
Get the app