Tenglow
Upper body
How to do the band pull-apart
The band pull-apart has you hold a band in front of you and pull it wide, mainly working the upper back and the rear of the shoulders.
How do you do it?
- Hold a band in both hands with your arms straight out in front of you at chest height.
- Stand tall with your shoulders relaxed.
- Pull the band apart by moving your hands out to the sides.
- Squeeze your shoulder blades together.
- Return slowly with your arms still straight.
Breathing: Breathe out as you pull the band apart, and breathe in as you come back.
What are the common mistakes?
- Letting your ribs flare and your back arch. Keep your abs gently braced.
- Moving the band with a jerk. Pull and return slowly so the back muscles do the work.
How can I make it easier or harder?
Easier
Lighter band, hands wider apart
Harder
Hands closer together on the band
How does it work in Tenglow?
You need a resistance band for this main-block move. The timer runs 30 to 45 seconds of work and 10 to 30 seconds of rest, and the app shows an easier and a harder option.
Back off if your shoulders feel pinched, and always check the band for wear before use. This is general fitness information, not medical advice.
Questions about the band pull-apart
How is a pull-apart different from a reverse fly?
They are very similar. Both open the arms wide against a band, so both train the upper back and rear shoulders. Here the pull-apart cue is to move the hands wide while keeping your arms straight, and the grip width sets the difficulty.
Where should I hold the band for pull-aparts?
Hold it about shoulder-width apart, or wider to make it easier. Closer hands mean more tension, which is the harder option. Keep your arms level at chest height throughout. Start with the wider grip if you are new to the move, then bring your hands closer as it gets easier. Keep your shoulders down and your movement smooth.
Related exercises
Photos: Free Exercise DB, public domain (The Unlicense).