Pull aparts (theraband)

Pull aparts (theraband)

What you should feel?? When performed correctly, you will feel the muscles in your upper back and posterior shoulder working.


  • Standing upright with optimal posture and holding a band in both hands
  • Lift the arms up to shoulder height and complete an arc like movement across your body
  • Keep your arms at a stable height and squeeze your muscles at the back
  • Keep your wrist in a neutral position the whole way through
  • and continue until you have finished the set

Main muscles targeted:

  • Upper back muscles
  • Rear deltoids

Main benefits:

Used to strengthen the muscles of the upper back and posterior shoulder, the pull apart is a good functional pattern that is used in every day life. It is a controlled exercise that allows you to train the muscles before progressing to faster or more functional exercises progressions.