SHOULDERS · RESISTANCE BAND
How to do the band pullaparts
The band pullaparts trains your shoulders, with help from your upper back. Here is how to do it with good form.
Step by step
- Grab a looped or open-ended resistance band with handles on both ends. The band should offer moderate resistance.
- Extend your arms in front of your body and have your palms neutral (facing one another).
- Take a breath and pull the band apart, bringing your arms to the sides while keeping them straight. Exhale.
- Bring your arms together as you breathe in.
Muscles worked
| Primary | Shoulders |
|---|---|
| Secondary | Upper Back |
| Equipment | Resistance Band |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the band pullaparts
- Posture Builder3 × 20
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your shoulders
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