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Paused Band Pull-Apart

Upper Back Tier C for Upper Back Resistance Band Isolation Pull
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3sets
15-20reps
45srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
ShouldersTraps

Secondary muscles help but are not the main target

See the full tier list · Upper Back

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inUpper back

Back of the shoulders and between the shoulder blades.

Key cue (the coach says it during the set)“Pull the arms wide, pinch the shoulder blades, pause.”

Tempo · Pull 1 s · hold 1 · return 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Neck / upper trapsShrugging. Keep the shoulders down and pull out wide, not up.
  • Feel it in Lower backThe bent-over position strains the back. Hinge with a flat back and brace, or lie chest-down on an incline bench.
  • Feel it in Front of armsBending the arms and rowing. Keep a fixed slight elbow bend and move from the shoulders.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • Stand with feet hip-width apart and brace your core before each rep.
  • Pause for 1–2 seconds at the hardest point of every rep — no bouncing.
  • Great for posture and as a warm-up before pressing; aim for high reps.
  • To progress, add resistance rather than bending your arms.
  • Pick a band tension that lets you finish every rep with good form.

Common mistakes

  • Bending the elbows more and more to make the pull easier.
  • Arching the lower back and flaring the ribs.
  • Shrugging the shoulders up toward the ears.

Breathing

Exhale as you pull the band apart, inhale as you return.

Equipment needed

Resistance Band
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all