Back
Band Pull-ApartTarik Band
A light, quick drill for the rear shoulders and upper back. Great as a warm-up before any pressing.
How to do it
Setup. Hold a resistance band in front of you at shoulder height, arms straight, hands shoulder-width apart.
- Pull the band apart by moving your hands out to the sides.
- Stop when the band touches your chest.
- Return slowly without letting the band snap back.
Most common mistake
Shrugging your shoulders up to your ears.
Coach's tip
Do a set of 15 to 20 between sets of push-ups.
Sets and reps by level
| Level | Sets | Reps | Rest |
|---|---|---|---|
| Beginner | 3 sets | 12-15 reps | 45s |
| Intermediate | 3 sets | 15-20 reps | 45s |
| Advanced | 4 sets | 20-25 reps | 45s |
Stop if you feel sharp or joint pain. Mild muscle burning is normal; pain is not.
Get it in a plan
FitAI Coach places band pull-apart on the right days with the right volume for your level.
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