Pulling: back and biceps
Band pull-apart
Muscles worked: Rear shoulders · upper back
How to do it
- Set up. Stand tall holding a light resistance band at shoulder height, arms straight out in front, hands about shoulder-width apart.
- Move. Pull the band apart by moving your hands out to the sides until the band touches your chest. Keep your elbows soft and shoulders down, away from your ears.
- Finish. Return slowly to the start without letting the band snap back. Use a lighter band if your shoulders shrug or your back arches.
Common mistakes
- Bending your elbows.
- Shrugging your shoulders up.
- Arching your back.
Where it appears in the member plans
Beginner Reset, Fat-Loss Foundations, Strength Builder, 12-Week Home Plan: Dumbbells or Band, Mobility + Core, Sports Fitness.
Log it, and beat it next time
In the member area every exercise has these cues next to your workout log, with last time’s numbers and a suggested target. £9.99 a month on a 12-month plan, or £79 a year, all taxes included.
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