Band Pull Aparts to Strengthen Your Upper Back
Movement card
| Body area | Shoulders and chest |
|---|---|
| Also called | band pull apart |
| Works | shoulders, upper back |
| Type | Strength |
| Position | Seated or standing |
| Hold | 1 to 2 seconds |
| Reps | 8 to 12 |
| Sets | 1 |
| Sides | Not applicable |
| How often | Once or twice a day. |
| Equipment | Resistance band |
| Office visibility | Medium |
The band pull apart is a strength exercise that uses a resistance band. You hold the band in front of your body with both hands and pull your hands apart, stretching the band across your chest.
This movement is often used by people who work at a computer for long periods. It provides a useful break from prolonged sitting and strengthens upper back muscles that are important for posture.
What the band pull aparts works
Band pull aparts primarily work the muscles in your upper back and the back of your shoulders. Strengthening these areas can help support your posture during the workday.
How to do it
Starting position: Sit or stand tall. Hold a resistance band with both hands in front of you at shoulder height. Your palms can face up or down. Your hands should be shoulder-width apart with light tension on the band.
- Keep your arms mostly straight with a slight bend in the elbows.
- Squeeze your shoulder blades together and pull the band apart.
- Move your arms out to your sides until the band is close to or touching your chest.
- Pause for a moment.
- Slowly and with control, return to the starting position.
What you should feel
You should feel the muscles in your upper back and the back of your shoulders working as you pull the band. The movement should be smooth and controlled. It should not cause any sharp or shooting pain.
Common mistakes
- Shrugging your shoulders up toward your ears.
- Arching your lower back.
- Bending your elbows too much.
- Letting the band snap back instead of returning with control.
Make it easier or harder
- Easier: Use a band with lighter resistance.
- Easier: Perform the movement with a smaller range of motion.
- Easier: Do fewer repetitions.
- Harder: Use a band with heavier resistance.
- Harder: Slow down the movement, especially on the return.
Fitting it into a desk day
You can do this exercise while seated at your desk, making it a quick movement break between tasks or on a call. Since it involves moving your arms out to your sides, it has a medium level of visibility in an office setting.
Quick questions
How many reps of band pull aparts should I do?
Aim for eight to twelve repetitions per set. The movement should be slow and controlled, especially when you return to the starting position.
What are some common mistakes with band pull aparts?
Common mistakes include shrugging your shoulders toward your ears, arching your lower back, or letting the band snap back instead of returning with control.
How can I make band pull aparts easier or harder?
To make it easier, use a band with lighter resistance. To make it harder, use a heavier band or slow down the movement, especially on the return.
When to see a doctor or physio
Pay attention to how your body feels during this movement. It is best to stop and consult a doctor or physical therapist if you experience certain symptoms.
- Sharp or shooting pain in your shoulders, neck, or arms.
- Numbness or tingling in your arms or hands.
Skip it or ask first if:
- You have a current or recent shoulder injury.
- You have had recent surgery on your shoulder, arm, or upper back.
How this page was put together: general guidance consistent with public workstation and movement-break resources from OSHA, CDC/NIOSH and the NHS, and with standard exercise handouts. It was drafted with AI assistance, checked in a separate review pass and edited under our editorial policy. It is not medical advice and no clinician reviewed it. Last checked October 2026.