How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the band pull apart in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Band Pull Apart: how to do it and muscles worked

The band pull apart mainly works your rear delts and back. You need a resistance band.

Muscles worked

Main

How to do the band pull apart

1
Stand tall holding a light band in front of you at chest height with arms straight and hands shoulder-width apart, palms facing down. Keep your ribs down and core braced.
2
Pull the band apart by moving your hands out to your sides until it touches your chest. Squeeze your shoulder blades together as your arms reach out.
3
Return to the start slowly, keeping tension on the band the whole way. Breathe out as you pull and in as you return.

Form tip: Keep your shoulders away from your ears; if your traps take over or your lower back arches, choose a lighter band.

Common questions

Which muscles does the band pull apart work?: The band pull apart mainly works your rear delts and back.
What equipment do I need for the band pull apart?: You need a resistance band.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the band pull apart in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More rear delts exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.