Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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General training information, not medical advice. If something hurts, stop and see a professional.
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Explore/Shoulders

Band Pull-Apart

BandIsolationEasy to learn
Front
Back
Primary Secondary

Works

Delts, Upper back & lats

Also traps

You need

Bands

How to do itPictures · 3 steps
Seen from behind
1Start
Seen from behind
2Squeeze
Main musclesAlso working
  1. 1Arms straight at chest height
  2. 2Pull the band apart to your chest
  3. 3Control the return

Most common mistake

Shrugging the shoulders up to the ears.

Watch a demo

Compare with

vs Face Pullvs Incline Y-Raisevs Seated Cable Row
C
For shoulders
#26 of 27
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Research
44
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 44
Target tensionGood
Loaded stretchFair
ProgressionWeak
Low costExcellent

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

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  • SCable Lateral RaiseCable
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