Band pull-apart

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How to do it

Band pull-apart. Band at chest height. Pull arms back activating rear delt and rhomboids. Shoulder health.

Muscles worked

Mainly hombros. Train it inside a balanced routine to progress safely.

Recommended sets and reps

As an isolation exercise, it works best in 3–4 sets of 10–15 reps with 0–2 RIR. Use it at the end of the session to add volume without systemic fatigue.

Common mistakes to avoid

• Using torso momentum (swinging) to lift the weight instead of isolating the deltoid.
• Using too much weight at the cost of technique and full range of motion.
• Doing reps too fast, without controlling the eccentric (lowering) phase.

Alternative exercises

• Lateral raise
• Front raise
• Bent-over reverse flye
• Face pull
• Cable lateral raise

Add it to your routine

FitnessAI can generate a personalized routine that includes Band pull-apart based on your level, goal and available days.

Frequently asked questions

What muscles does Band pull-apart work?

Band pull-apart mainly works the hombros muscle group, plus synergist and stabilizer muscles depending on the variation.

How many sets of Band pull-apart should I do?

Between 3 and 5 sets per session, adjusting the total weekly volume for hombros to your level (about 10–20 sets per muscle per week).

Is Band pull-apart good for building muscle?

Yes. Combined with progressive overload, good technique and enough rest, it's an effective tool to grow hombros.

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