Back & posture

Band pull-apart

Stretching a band apart in front of your chest — great for posture after desk time.

Beginner Low impact Resistance band
Movement diagram for Band pull-apart: hands together in front (front) to arms out to the sides (front)
Original diagram — start and finish positions.

How to do it

  1. Hold a light band in front of your chest with arms straight and hands shoulder-width apart.
  2. Pull the band apart by moving your hands out to the sides.
  3. Squeeze your shoulder blades together as the band touches your chest.
  4. Return slowly.

Form tips

  • Keep your ribs down and neck relaxed.
  • Move your arms, not your lower back.

Common mistakes

  • Shrugging.
  • Bending the elbows a lot.

Easier and harder

Make it easier

Hold the band wider apart.

Make it harder

Hold it narrower, or use a stronger band.

More back & posture exercises