How to Do Band Pull Aparts: A Hinge Health Guide
Learn how to do band pull aparts to improve upper back strength, plus modifications to make this exercise easier or harder.
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If you’ve ever ended your day with a sore upper back or shoulders, you may be looking for a good end-of-day stretch to ease the achiness. Many people who sit or stay in the same position for much of the day — for instance, in front of a computer — have stiff, sore muscles. Research shows that the best remedy for this is movement — specifically stretching and strengthening exercises.
Many exercises can help sore back muscles, but if you don’t use resistance bands much, you may be missing a great one: band pull aparts, or banded pull aparts. They are good for beginners and seasoned athletes alike and can be done at home, at the office, or on the go — with just a resistance band.
Read on to learn more about the benefits of band pull aparts and how to do them, plus get modifications to make them easier or harder.
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Reviewed by our clinical and medical experts
Maureen Lu, PT, DPT
What Are Band Pull Aparts?
Band pull aparts are a resistance exercise that targets upper back muscles. They involve holding a resistance band at shoulder height and pulling the band horizontally. Band pull aparts are a popular exercise for improving shoulder stability, posture, and strengthening the muscles that support the shoulder girdle. They are often included in warm-ups or as part of a larger shoulder or upper body workout routine.
What Muscles Do Band Pull Aparts Work?
Band pull aparts primarily target the muscles of the upper back.
Deltoids, particularly the rear deltoids. These are the muscles at the back of your shoulders.
Rhomboids. Located between your shoulder blades, these muscles help retract your scapulae (shoulder blades) together.
Trapezius, especially the upper trapezius. This muscle runs from your neck and upper spine to your shoulders. It helps stabilize and move your shoulder blades.
Rotator cuff muscles. These muscles, including the infraspinatus, supraspinatus, subscapularis, and teres minor, assist in stabilizing your shoulder joint.
Benefits of Band Pull Aparts
Whether you deal with upper back pain or not, band pull-aparts offer several muscle and joint benefits.
Shoulder stability. By targeting the deltoids and rotator cuff muscles, band pull aparts enhance shoulder stability. This can help prevent injuries and improve overall shoulder function.
Upper back strength. This can help you find a comfortable position, especially when sitting, and reduce upper back pain. If you sit at a desk for work, or spend a lot of time in the car, strengthening your upper back muscles can work wonders for back pain and stiffness.
Scapular retraction. Banded pull aparts help with scapular retraction, which is the movement of pulling your shoulder blades together. This motion counters the forward shoulder posture that can happen after prolonged sitting (think: long day in front of a computer or smart device).
Comfortable posture. There’s no such thing as perfect posture. The “best” position is your next position. Meaning: Keep moving to keep pain at bay. Strengthening your upper back and promoting scapular retraction makes it easier to change positions throughout the day and find what’s comfortable for you.
Enhanced shoulder mobility. Band pull aparts require controlled shoulder movement, which can improve shoulder range of motion and flexibility over time.
Band Pull Aparts: Exercises and Modifications
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
Band Pull Aparts
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Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
To do band pull aparts:
Stand tall with your arms extended in front of you at chest height, holding a band in both hands with a bit of slack in the band. Your palms should be facing down.
Keep your arms straight as you open your arms out to your sides.
Make sure to keep your arms at chest height, and avoid letting your shoulders lift toward your ears.
As you do each rep, you might feel your upper back muscles working, and a stretch in your chest.
Everyone is different, which is why you may need to modify this exercise to meet your needs.
Band Pull Aparts Modifications
Want expert care? Check if you're covered for our free program →To make band pull aparts easier:
Only open your arms to about a 45-degree angle.
To make banded pull aparts harder:
Try the exercise in a bent over position.
Hinge at your hips, hold the band in front of your chest, and then raise your arms into a “T” position to stretch the band as you lift.
How Hinge Health Can Help You
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app, when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Waongenngarm, P., van der Beek, A. J., Akkarakittichoke, N., & Janwantanakul, P. (2021). Effects of an active break and postural shift intervention on preventing neck and low-back pain among high-risk office workers: a 3-arm cluster-randomized controlled trial. Scandinavian Journal of Work, Environment & Health, 47(4), 306–317. doi:10.5271/sjweh.3949
Kim, D., Cho, M., Park, Y., & Yang, Y. (2015). Effect of an exercise program for posture correction on musculoskeletal pain. Journal of Physical Therapy Science, 27(6), 1791–1794. doi:10.1589/jpts.27.1791
Shiri, R., Coggon, D., & Falah-Hassani, K. (2017). Exercise for the Prevention of Low Back Pain: Systematic Review and Meta-Analysis of Controlled Trials. American Journal of Epidemiology, 187(5), 1093–1101. doi:10.1093/aje/kwx337