Quick Answer
Pull Apart is a beginner strength exercise that targets your shoulders. It uses a resistance bands. Stand tall, feet shoulder-width.
Video Tutorial
How to Perform the Pull Apart
- 1
Stand tall, feet shoulder-width.
- 2
Hold resistance band with overhand grip, hands shoulder-width or slightly wider, arms extended straight forward at chest height.
- 3
Keep arms straight (slight elbow bend okay).
- 4
Pull band apart horizontally by moving hands outward.
- 5
Focus on squeezing shoulder blades together.
- 6
Pause briefly when band touches chest or arms are wide.
- 7
Slowly return to starting position with control.
- 8
Repeat for desired repetitions.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Don't worry about load — master the movement pattern with light weight or easier variations first.
Alternative Exercises
If the Pull Apart isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Pull Apart work?
The Pull Apart primarily works your shoulders. Secondary muscles include the middle back and traps.
What equipment do I need for the Pull Apart?
The Pull Apart needs a resistance bands. You can perform it at home or at the gym as long as you have what's listed.
Is the Pull Apart suitable for beginners?
Yes. The Pull Apart is a beginner-level exercise. Start with lighter load or fewer reps and focus on form before adding intensity.
How many sets and reps of Pull Apart should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Pull Apart every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.