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Band Pulls or Band Pull Aparts


Band pulls are a resistance exercise for your shoulders, forearms, and middle back.

This exercise is called a band pull, band pulls, and band pull aparts. The name comes from the equipment used, a resistance band, and the action of pulling your arms in opposite directions.

Resistance bands are inexpensive and come with different resistance levels.

Here’s how to do a Band Pull:

  • Stand with your feet shoulder width apart.
  • Hold the resistance band with your arms stretched out in front of you.
  • Your arms should be parallel to the floor and level so that the band is about chin height.
  • Stretch your arms apart and squeeze your shoulder blades together until your arms make a straight line with your body.
  • Slowly return to the starting position.

The personal trainers in these videos are using some technical language to describe the band pull exercise. However, I think it’s clear in the video what they are talking about.

Band Pull Video 1

The important point in this video is how to move your shoulder blades.

Band Pull Video 2

Here’s another personal trainer showing how he does the band pull apart.

Band Pull Video 3

This video demonstrates the basic band pull plus a number of options you can try to work different muscles.