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
B
For racket
#15 of 19
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Research
59
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 59
TransferFair
Injury protectionStrong
PracticalityExcellent

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

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  • SLateral LungeDumbbell
  • SLateral BoundBodyweight
  • AMed Ball Rotational ThrowOther

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