Exercise Information

Exercise Name:Pull-Apart
Resistance Band Type:A flat resistance band
Equipment Required:
Body Parts Exercised:Core, arms and shoulers

Exercise Procedure

Exercise Start Position
  1. Starting in a standing or seated position, grasp one end of the resistance band in each hand with your palms facing downwards or inwards and your arms held straight out in front of you at chest level. There should be some tension in the resistance band at this starting position.
Exercise End Position
  1. Arms held straight out in front of you at chest level with your hands as wide as possible.
Exercise Start Position
Exercise End Position
  1. Keeping your arms straight, pull each end of the resistance band apart.
  2. You may either perform this exercise isometrically, i.e. move your hands apart and hold the position, or move continuously between the start and end positions.
Modification Options
  1. Vary the strength or length of the resistance band to increase/ decrease the difficulty of the exercise.
Technique Tips
  • To increase the difficulty of the exercise, start with your hands closer together.
  • Breathe out as you pull your arms apart and breathe in as you bring your arms back toward each other.
  • Perform the exercise slowly. Aim for 4-6 seconds per repetition.
Exercise Prescription

1-3 sets of up to 15 repetitions. Note that if you can do more than 15 repetitions of a particular exercise, you should increase the difficulty of that exercise. If you are performing multiple sets, you may do 2-3 sets of the one exercise before moving on to the next exercise or cycle through your whole program 2-3 times.

Up to 60 seconds rest between sets. The duration of rest will be dependent upon the intensity of the exercise for you.

Pull-Apart Demonstration Video