10 Best Band Pull Apart Alternatives for Shoulder Strength

The Band Pull Apart is done standing with a band. Ranked closest by our scoring: the Band Reverse Fly, Back Flyes - With Bands and the Barbell Rear Delt Raise.

The Band Pull Apart starts with your arms stretched out in front of you and finishes by pulling the band apart to your chest, training your rear delts as the band's resistance builds through that stretch. The Band Reverse Fly is the top swap: you anchor the band to a post at chest height, keep your arms straight, lift them out to the sides until they are parallel to the ground and squeeze your shoulder blades together at the top.

Band Pull Apart

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Band Pull Apart

The steps for the Band Pull Apart itself, so you can judge how close each substitute below really is.

Delts, with middle back, traps · Band · Beginner · Isolation

  1. Begin with your arms extended straight out in front of you, holding the band with both hands.
  2. Initiate the movement by performing a reverse fly motion, moving your hands out laterally to your sides.
  3. Keep your elbows extended as you perform the movement, bringing the band to your chest. Ensure that you keep your shoulders back during the exercise.
  4. Pause as you complete the movement, returning to the starting position under control.

The 10 Best Band Pull Apart Alternatives

10 substitutes, ranked by how closely each one matches the Band Pull Apart on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Band Reverse FlyPlay demonstration

    1. Band Reverse Fly

    93% match

    Delts · Beginner · Isolation

    Pick this when you want to work the delts with more balance to manage.

    • Band
    How to perform it
    1. Attach the band to a stationary object at chest height.
    2. Stand with your feet shoulder-width apart and hold the band with both hands in front of you.
    3. Keep your arms straight and lift them out to the sides until they are parallel to the ground.
    4. Squeeze your shoulder blades together at the top of the movement.
    5. Slowly lower your arms back to the starting position.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Band Pull Apart
    • Equipment: a band, the same as the Band Pull Apart
    • Body position: standing, the same as the Band Pull Apart
    • Balance: harder to stay steady on than the Band Pull Apart
  2. Back Flyes - With Bands

    2. Back Flyes - With Bands

    91% match

    Delts · Beginner · Isolation

    The same equipment, taken with a neutral grip.

    • Band
    How to perform it
    1. Run a band around a stationary post like that of a squat rack.
    2. Grab the band by the handles and stand back so that the tension in the band rises.
    3. Extend and lift the arms straight in front of you. Tip: Your arms should be straight and parallel to the floor while perpendicular to your torso. Your feet should be firmly planted on the floor spread at shoulder width. This will be your starting position.
    4. As you exhale, move your arms to the sides and back. Keep your arms extended and parallel to the floor. Continue the movement until the arms are extended to your sides.
    5. After a pause, go back to the original position as you inhale.
    6. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Band Pull Apart
    • Equipment: a band, the same as the Band Pull Apart
  3. Barbell Rear Delt RaisePlay demonstration

    3. Barbell Rear Delt Raise

    88% match

    Delts · Intermediate · Isolation

    A good swap when you have a barbell to work with, and it still works the delts.

    • Barbell
    How to perform it
    1. Stand with your feet shoulder-width apart and hold a barbell with an overhand grip, palms facing down.
    2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
    3. Raise the barbell out to the sides, keeping your arms straight, until they are parallel to the ground.
    4. Pause for a moment at the top, then slowly lower the barbell back to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Band Pull Apart
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Pull Apart
    • Balance: harder to stay steady on than the Band Pull Apart
  4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    4. Bent Over Dumbbell Rear Delt Raise With Head On Bench

    85% match

    Delts · Intermediate · Isolation

    A good swap when you have dumbbells to work with, and it still works the delts.

    • Dumbbell
    How to perform it
    1. Stand up straight while holding a dumbbell in each hand and with an incline bench in front of you.
    2. While keeping your back straight and maintaining the natural arch of your back, lean forward until your forehead touches the bench in front of you. Let the arms hang in front of you perpendicular to the ground. The palms of your hands should be facing each other and your torso should be parallel to the floor. This will be your starting position.
    3. Keeping your torso forward and stationary, and the arms straight with a slight bend at the elbows, lift the dumbbells straight to the side until both arms are parallel to the floor. Exhale as you lift the weights. Caution: avoid swinging the torso or bringing the arms back as opposed to the side.
    4. After a one second contraction at the top, slowly lower the dumbbells back to the starting position.
    5. Repeat the recommended amount of repetitions.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Band Pull Apart
    • Equipment: free weights, not a band
    • Body position: standing, the same as the Band Pull Apart
  6. Cable Rear Delt Fly

    6. Cable Rear Delt Fly

    85% match

    Delts · Intermediate · Isolation

    A good swap when you have a cable machine to work with, and it still works the delts.

    • Cable
    How to perform it
    1. Adjust the pulleys to the appropriate height and adjust the weight. The pulleys should be above your head.
    2. Grab the left pulley with your right hand and the right pulley with your left hand, crossing them in front of you. This will be your starting position.
    3. Initiate the movement by moving your arms back and outward, keeping your arms straight as you execute the movement.
    4. Pause at the end of the motion before returning the handles to the start position.

    Sets and reps: 3 sets of 10 to 15 reps.

    Why this matches
    • Primary muscle: delts, the same as the Band Pull Apart
    • Equipment: a cable, not a band
    • Body position: standing, the same as the Band Pull Apart

Why You Might Need a Band Pull Apart Alternative

A band can run out of stretch, snap, or simply not be available at every gym, and the Band Pull Apart depends on one to work at all. Swapping it means keeping the same straight-arm sweep out to the sides while changing what supplies the resistance. A cable stack gives the Cable Rear Delt Fly steady tension, with the pulleys set above your head and the handles crossed in front of you before you move your arms back and out. Dumbbells let the Dumbbell Rear Lateral Raise (Support Head) work from a hip hinge, raising your arms out to the sides until they are parallel to the ground. The Barbell Rear Delt Raise uses the same hinge with one bar in both hands. Pick whichever tool is free today.

How to Choose the Right Band Pull Apart Substitute

If you still have a band and something to anchor it to, the Band Reverse Fly keeps the Band Pull Apart's straight arms, while the Back Flyes - With Bands wrap the band around a squat rack post and move your arms to the sides and back. If a cable station is free, the Cable Rear Delt Fly crosses high pulleys in front of you, and the Cable Cross-over Revers Fly pulls low pulleys back and upward from a forward lean. With dumbbells, the Bent Over Dumbbell Rear Delt Raise With Head On Bench rests your forehead on an incline bench to keep your torso still, while the Dumbbell Rear Fly has you hold the hinge on your own.

Band Pull Apart FAQ

Can I do the Band Pull Apart at home?

Yes. The Band Reverse Fly and the Back Flyes - With Bands both stay with a band: you anchor it to a post or other fixed object and sweep straight arms out to the sides. With a pair of dumbbells, the Dumbbell Rear Fly and the Dumbbell Rear Lateral Raise (Support Head) work from a hip hinge instead.

Which Band Pull Apart alternative uses a cable machine?

Three use cables. The Cable Rear Delt Fly sets the pulleys above your head and crosses the handles in front of you. The Cable Standing Cross-over High Reverse Fly starts with your arms out to the sides at shoulder height and pulls the handles toward the front of your body. The Cable Cross-over Revers Fly uses the low pulleys and has you lean forward before pulling the cables back and upward.

Is there a barbell or sled version?

The Barbell Rear Delt Raise has you hinge forward with an overhand grip on the bar and raise it with straight arms until they are parallel to the ground. The Sled Reverse Flye ties dual handles to a light sled by a rope or chain, and you pull them upward and apart without bending your elbows, stepping back after each rep to take the slack out of the line.

Which swap gives my torso support?

The Bent Over Dumbbell Rear Delt Raise With Head On Bench has you lean forward until your forehead touches an incline bench, so your torso stays still while you lift the dumbbells straight to the side until both arms are parallel to the floor. The other dumbbell options ask you to hold a hip hinge with nothing to rest on.

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