The band pull-apart is done standing: you hold a band at chest height with straight arms and pull it apart until your arms make a T. Also called a reverse fly with band, it strengthens the back of your shoulders and the muscles between your shoulder blades (posterior deltoid, rhomboids and middle trapezius).

How to do the band pull-apart

Stand tall and hold a resistance band in both hands, with a little tension already in it.
Raise your straight arms in front of you until your hands are at chest height.
Set your shoulder blades back and down, and keep them there for the whole exercise.
Pull the band apart by moving your arms out to the sides until they make a T with your body. Keep your elbows straight.
Bring your hands back to the front slowly, letting the band draw them in under control, then repeat.

What you should feel

Work at the back of the shoulders and between the shoulder blades, while the front of the shoulders and the neck stay relaxed.

Common mistakes

Shrugging as the band gets tighter.
Leaning back or arching the lower back to finish the pull.
Letting the band snap back instead of controlling the return.
Letting the hands drop toward the waist as you pull.

How often

Programs often use 2 to 3 sets of 10 to 15 with a light band, once a day or every other day. Your physio will adjust this, including how strong the band is.

Stop and check with your physio if

A sharp pain or catch in the shoulder comes on during the pull.
Tingling or pain spreads down either arm.
Pins and needles in your arm or hand that do not go away after you stop, or part of your arm or hand goes numb. Get medical advice the same day. If one side of your face or body suddenly goes numb or weak, or your speech becomes slurred or muddled, call emergency services, even if it goes away.
Pain at the front of the shoulder comes on each time the arms open wide.

From the clinic

Band strength matters more than people expect. If you cannot reach the T without leaning back or bending your elbows, the band is too strong for now. Moving your hands further apart on the band also makes it easier.

Gyms and clinics use different names for this one, including band pull-apart and reverse fly with band. They usually mean the movement shown here. For the same muscles with bent elbows, see the resistance band row.

The band is right in front of your face here, so run it through your fingers and feel for nicks or tears before you start. Opening the arms wide also stretches the front of the shoulder. If you have had shoulder surgery, or the shoulder has dislocated or feels loose, ask your physio before you try it.

Reviewed by the PocketPhysio by VirtueLife expert physiotherapy team. Last reviewed 2026-09-25.

This page is general education, not a diagnosis or a personal treatment plan. If you have pain, an injury or a health condition, see a physiotherapist or doctor before starting new exercises.

Band pull-apart