Exercise library / Shoulders
Band pull-apart
Shoulders · Band
Sets, reps and RIR
Sets2 to 4
Reps12 to 20
RIR0 to 2
Bands give the least resistance where you are strongest, so chase reps and control, not load.
RIR means reps in reserve: how many you could still have done when you racked it. RIR 2 is two short of failure.
Muscles worked
Primary: Rear delts.
Secondary: Upper back, Traps, Rotator cuff.
What it is called elsewhere
- Norsk Pull-apart med strikk
- Svenska Pull-apart med gummiband
- Dansk Pull-apart med elastik
- Deutsch Band Pull-Apart
- Español Pull-apart con banda elástica
- Italiano Pull apart con elastico
- Português Pull-apart com elástico
- Русский Разведение резинки перед собой
- Français Pull-apart (élastique)
Related shoulders exercises
- Overhead press (barbell)
- Seated overhead press (barbell)
- Push press
- Upright row (barbell)
- Landmine shoulder press
- Overhead press (dumbbells)
athlate logs this exercise, keeps the numbers, and tells you what you lifted last time.