Lying band pull-apart is an isolation exercise for the rear delts and upper back performed with a resistance band.
📌 This exercise is used by bodybuilders and other strength athletes to balance the shoulder girdle, prevent injuries, and improve posture.
Unlike the classic standing variation, this version eliminates body movement and allows full focus on the target muscles.
Contents
How to Perform the Exercise Correctly
General Characteristics
- Exercise type: isolation
- Equipment: resistance band
- Difficulty level: easy
- Main muscle groups: rear delts
- Additionally engaged: rhomboids, shoulder rotators
You will need stiff elastic bands or a resistance band to perform this exercise.
Application and Benefits of the Lying Band Pull-Apart
in shoulder and back workouts as a finishing movement;
as part of the warm-up before pressing exercises (barbell, dumbbells, machines);
in rehabilitation programs for weak rear delts or posture issues;
in home workouts where there is no access to machines.
Main Benefits:
- isolates the rear delts by eliminating torso assistance;
- helps correct rounded shoulders and forward shoulder posture;
- strengthens scapular stabilizers;
- improves shoulder control and coordination;
- minimal joint stress — suitable even during recovery after injuries.
Which Muscles Work
Main load goes to:
- rear deltoid muscles — the primary target area;
- rhomboids — scapular retraction;
- middle trapezius — stabilization of the scapulae and shoulders;
- external shoulder rotators — maintaining proper arm position.
Forearm and core muscles are additionally engaged to stabilize the body.
How to Perform the Lying Band Pull-Apart
- Lie on a bench or directly on the floor.
- Take a medium-resistance band or stiff elastic strap and hold it above your chest with straight arms.
- As you exhale, pull your arms apart to the sides, stretching the band toward the floor.
- At the end of the range of motion, squeeze your shoulder blades together and hold for 1–2 seconds.
- As you inhale, return smoothly to the starting position while keeping slight tension in the band.
- Repeat for the required number of reps.
💡 Tip: do not fully release the tension — the muscles should stay under constant load.
Common Mistakes 🚫
A band that is too weak — not enough resistance, muscles don’t get proper load.
Bending the elbows — reduces rear delt activation.
Jerking and using momentum — ruins isolation and shifts the load to other muscles.
Lack of control over the full range of motion — prevents full rear delt contraction.
Incorrect breathing — many inhale during the pull-apart, which reduces core stability.
Conclusion
The lying band pull-apart is a simple yet effective exercise for strengthening the rear delts and scapular stabilizers. It is suitable for both home and gym training, especially if you need to improve posture, shoulder balance, and reduce injury risk.
You can use it as a standalone exercise or include it in the warm-up before presses or rows. If desired, it can be combined with dumbbells or performed on an incline bench to increase resistance.
🔥 If you want to properly integrate this exercise into your program and master the technique without mistakes — message me on Telegram 👉 @dstechkh
💬 FAQ About the Lying Band Pull-Apart
What’s the difference between the lying band pull-apart and the classic standing version?
When lying down, you eliminate torso assistance and fully concentrate the load on the rear delts. This is the maximum-isolation variation.
Can you do the exercise every day?
No, the muscles need recovery. Optimal frequency is 2–3 times per week, especially at the end of shoulder or back workouts.
Which band is best to use?
Choose a medium-resistance band. If you don’t feel tension in the rear delts, the resistance is too weak.
Can you use dumbbells instead of a band?
Yes, the analog is the “reverse fly lying prone.” But a band provides more consistent resistance and is safer for the joints.
Is this exercise suitable for beginners?
Yes, it's one of the best beginner-friendly movements for learning how to engage the rear delts and stabilize the shoulder blades. Work with a light or medium band and focus on technique.
