> ## Documentation Index
> Fetch the complete documentation index at: https://movement.mantavyam.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Band pull apart

> Beginner · Dynamic · Bilateral. Strength

<video controls playsInline preload="none" poster="/images/exercises/e0gt.jpg" src="https://firebasestorage.googleapis.com/v0/b/calistree.appspot.com/o/exerciseVideos%2Fe0gt%2Fe0gt-264.mp4?alt=media&token=a9468c00-a632-45d1-aaec-8e04318e7632" className="w-full aspect-square rounded-xl" />

Also known as: Horizontal arm extension.

| | |
| - | - |
| **Difficulty** | Beginner |
| **Velocity** | Dynamic |
| **Symmetry** | Bilateral |
| **Athlete** | Louis |
| **Video length** | 11 s |

## Technique

1. Stand with feet shoulder-width apart, holding a Long resistance band in front of you at chest level.
2. Pull the band apart horizontally, moving your hands towards the sides and back, pressing lightly the band on your chest.
3. Pause briefly, then return to the starting position with control.

## Form tips

* Keep the elbows straight or slightly bent throughout the motion.
* Engage your shoulder blades, squeezing them together at the end of the movement as you pull the band apart.
* Keep the movement controlled, avoiding quick or jerky motions.

## Muscles

<div className="rounded-2xl border border-gray-200 dark:border-gray-800 px-5 pt-4 pb-1 my-6">
  <div className="flex items-center gap-2 font-semibold" style={{color: "#c8102e"}}><Icon icon="dumbbell" color="#c8102e" size={18} /> Strength</div>

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  <Columns cols={2}>
    <Card title="Primary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Rotator cuff</li><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#cc2742"}} />Shoulders</li></ul></Card>
    <Card title="Secondary"><ul className="not-prose list-none p-0 mt-2 mb-0 space-y-1.5"><li className="flex items-center gap-2"><span className="inline-block w-2 h-2 rounded-full shrink-0" style={{background: "#e299a6"}} />Back</li></ul></Card>
  </Columns>
</div>

<Accordion title="Individual muscles" icon="list">
  * Infraspinatus
  * Teres minor
  * Posterior deltoid
</Accordion>

## Equipment

<div className="not-prose" style={{display: "grid", gridTemplateColumns: "repeat(auto-fill, minmax(10rem, 1fr))", gap: "0.75rem"}}><a href="/collections/equipment/long-resistance-band" className="flex flex-col rounded-xl border border-gray-200 dark:border-gray-800 overflow-hidden no-underline text-gray-900 dark:text-gray-100 hover:border-gray-400 dark:hover:border-gray-600"><div className="bg-white flex items-center justify-center p-3" style={{height: "8.5rem"}}><img src="https://mintcdn.com/openmovement/vLNdve7XPAGUwV8u/images/equipment/q007.webp?fit=max&auto=format&n=vLNdve7XPAGUwV8u&q=85&s=96f3667ae3f52ed9d608090c9f682ee9" alt="Long resistance band" noZoom className="m-0 w-full h-full object-contain" width="80" height="237" data-path="images/equipment/q007.webp" /></div><span className="px-3 py-2.5 text-sm font-medium leading-snug border-t border-gray-200 dark:border-gray-800">Long resistance band</span></a></div>

## Appears in

<div className="not-prose rounded-2xl border border-gray-200 dark:border-gray-800 px-5 py-4 flex flex-col gap-4"><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="dumbbell" size={16} /> Strength</div><div style={{flex: "1 1 18rem", display: "flex", flexWrap: "wrap", gap: "0.5rem"}}><a href="/collections/strength/back" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Back</a><a href="/collections/strength/shoulders" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Shoulders</a><a href="/collections/strength/rotator-cuff" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500">Rotator cuff</a></div></div><div style={{display: "flex", flexWrap: "wrap", gap: "0.5rem 1rem", alignItems: "baseline"}}><div className="flex items-center gap-2 font-medium text-gray-900 dark:text-gray-100" style={{flex: "0 0 10rem"}}><Icon icon="person" size={16} /> Joint movements</div><div style={{flex: "1 1 18rem", display: "flex", flexDirection: "column", gap: "0.5rem"}}><div className="flex flex-wrap items-center gap-2"><span className="text-sm text-gray-500 dark:text-gray-400 w-20">Shoulder</span><a href="/collections/joint-movements/shoulder-horizontal-abduction" className="inline-flex items-center gap-1.5 rounded-full border border-gray-200 dark:border-gray-700 px-3 py-1 text-sm text-gray-700 dark:text-gray-300 no-underline hover:border-gray-400 dark:hover:border-gray-500"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} />horizontal abduction</a></div><div className="flex gap-4 text-xs text-gray-500 dark:text-gray-400"><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#c8102e"}} /> trains</span><span className="inline-flex items-center gap-1.5"><span className="inline-block w-2 h-2 rounded-full" style={{background: "#1e88e5"}} /> stretches</span></div></div></div></div>

<Accordion title="View Similar Exercises" icon="shuffle">
  <Columns cols={3}>
    <Card title="Banded rear delt fly" img="https://mintcdn.com/openmovement/_uGNFdGZcvMWjVNO/images/exercises/e0kt.jpg?fit=max&auto=format&n=_uGNFdGZcvMWjVNO&q=85&s=1ab56c04ce00d06c8c77aaaac5254134" href="/exercises/banded-rear-delt-fly-e0kt" width="320" height="320" data-path="images/exercises/e0kt.jpg">Beginner</Card>
    <Card title="Standing rear delt fly" img="https://mintcdn.com/openmovement/YBApRYwE1H_T7xDr/images/exercises/e0nv.jpg?fit=max&auto=format&n=YBApRYwE1H_T7xDr&q=85&s=017f5b59a6da1fc1408a5a68976f78a4" href="/exercises/standing-rear-delt-fly-e0nv" width="320" height="320" data-path="images/exercises/e0nv.jpg">Beginner</Card>
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    <Card title="Floor T raise" img="https://mintcdn.com/openmovement/lhCWKkIj7O_k1qHw/images/exercises/e0zd.jpg?fit=max&auto=format&n=lhCWKkIj7O_k1qHw&q=85&s=1899863f31da188ae42d97a727b2c38f" href="/exercises/floor-t-raise-e0zd" width="320" height="320" data-path="images/exercises/e0zd.jpg">Beginner</Card>
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  </Columns>
</Accordion>

<Note>
  Want to log this exercise? Open it in [Calistree](https://calistree.app/datasheet/band-pull-apart-e0gt). Text and images are used under [CC BY-NC-ND 4.0](https://creativecommons.org/licenses/by-nc-nd/4.0/); the video plays from the original source.
</Note>


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