Library / Rear Deltoid
Resistance Band Pull-Apart
Bands · Isolation · Isolation
Rear DeltoidUpper Back Rotator CuffRhomboids Joint friendly
Default prescription & biomechanics
- Primary muscles
- Rear Deltoid, Upper Back
- Secondary muscles
- Rotator Cuff, Rhomboids
- Equipment
- Bands
- Movement pattern
- Isolation (Pull force)
- Difficulty
- Beginner
- Working rep range
- 15-25 reps per set
- Between-set interval
- 45 seconds rest
- Intensity & MET
- Moderate (3.8 MET)
Step-by-step coaching cues
- Hold a resistance band at shoulder height with arms extended in front of you.
- Keep your ribs down and pull the band apart until it touches your sternum.
- Pause for a count of one and return without letting the band go slack.
Joint & safety considerations
No specific joint contraindications are flagged for Resistance Band Pull-Apart. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Rope Cable Face Pull | Cable swap | Cable |
| Cable Standing Rear Delt Row with Rope | Cable swap | Cable |
| Cable Standing Supinated Face Pull with Rope | Cable swap | Cable |
| Chest-Supported Rear Delt Dumbbell Fly | Dumbbell swap | Dumbbell |
| Dumbbell Prone Rear Delt Swing | Dumbbell swap | Dumbbell |
| Dumbbell Rear Lateral Raise | Dumbbell swap | Dumbbell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.