FlexBand Pull-Aparts
Muscles worked
- Posterior Deltoid
- Rhomboid Major
- Trapezius Middle Fibers
- Infraspinatus
- CategoryPull
- Default target3 sets × 12–20 reps
- EquipmentBand
- Movement patternIsolation Upper
- Training stylesHypertrophy, Strength
- LevelBeginner-friendly
Technique
Setup
Stand tall holding a long band with both hands at shoulder height, hands about shoulder-width apart, palms down.
Movement
Keeping arms straight, pull the band apart until it touches your chest, squeezing your shoulder blades together. Return with control.
Form Tip
Keep your shoulders down away from your ears — the movement comes from the shoulder blades, not the arms.
Increase Difficulty
Use a heavier band, grip closer together, or add a 2-second squeeze at full stretch.
Decrease Difficulty
Use a lighter band or widen your grip.
Hear the cue
The trainer's spoken setup and form tip for this exercise — the same clips Flex plays in a session.