10 Best Band Pull Apart Alternatives for Shoulder Strength

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.

Original Exercise: Band Pull Apart

Band Pull Apart
Primary Muscle
Delts
Equipment
Band
Difficulty
Beginner
Type
Isolation
Secondary Muscles: Middle Back, Traps
How to Perform Band Pull Apart
  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.
Pro Tips
  • Category: Strength
  • Force: Pull
  • Movement type: Isolation

Ranked Band Pull Apart Alternatives

Best Match
Band Reverse Fly

1. Band Reverse Fly

93.1% Match
Delts Band Beginner Isolation
How to perform this exercise
  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.
Back Flyes - With Bands

2. Back Flyes - With Bands

91.2% Match
Delts Band Beginner Isolation
How to perform this exercise
  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.
Barbell Rear Delt Raise

3. Barbell Rear Delt Raise

87.9% Match
Delts Barbell Intermediate Isolation
How to perform this exercise
  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.
Bent Over Dumbbell Rear Delt Raise With Head On Bench

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

85.4% Match
Delts Dumbbell Intermediate Isolation
How to perform this exercise
  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.
Dumbbell Rear Lateral Raise (support Head)

5. Dumbbell Rear Lateral Raise (support Head)

85.4% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Raise your arms out to the sides, keeping a slight bend in your elbows, until they are parallel to the ground.
  4. Pause for a moment at the top, then slowly lower your arms back down to the starting position.
  5. Repeat for the desired number of repetitions.
Cable Rear Delt Fly

6. Cable Rear Delt Fly

84.7% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  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.
Cable Standing Cross-over High Reverse Fly

7. Cable Standing Cross-over High Reverse Fly

84.1% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Attach a D-handle to each side of a cable machine at shoulder height.
  2. Stand in the middle of the cable machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and extend your arms out to the sides, palms facing forward.
  4. Keep a slight bend in your elbows and maintain a straight back throughout the exercise.
  5. Engage your shoulder muscles and squeeze your shoulder blades together as you pull the handles towards the front of your body.
Sled Reverse Flye

8. Sled Reverse Flye

83.9% Match
Delts Other Intermediate Isolation
How to perform this exercise
  1. Attach dual handles to a sled connected by a rope or chain. Load the sled to a light weight.
  2. Face the sled, backing up until there is some tension in the line. Take both handles at arms length at about waist level. Bend the knees slightly and keep your chest and head up. This will be your starting position.
  3. Without flexing the elbow, pull the handles upward and apart, performing a reverse fly with some external rotation. Your palms should be facing forward as you do this.
  4. Return to the starting position, taking a couple steps back to take the slack out of the line.
Cable Cross-over Revers Fly

9. Cable Cross-over Revers Fly

83.3% Match
Delts Cable Intermediate Isolation
How to perform this exercise
  1. Attach a D-handle to each low pulley cable and stand in the middle of the cable crossover machine.
  2. Grasp the handles with a pronated grip (palms facing down) and take a step forward, positioning your feet shoulder-width apart.
  3. Bend your knees slightly and lean forward at the waist, keeping your back straight and your abs engaged.
  4. With your arms extended out to the sides and slightly bent at the elbows, exhale and squeeze your shoulder blades together as you pull the cables back and upward in a reverse fly motion.
  5. Pause for a moment at the peak contraction, then inhale and slowly return to the starting position.
Dumbbell Rear Fly

10. Dumbbell Rear Fly

83.1% Match
Delts Dumbbell Beginner Isolation
How to perform this exercise
  1. Stand with your feet shoulder-width apart and hold a dumbbell in each hand.
  2. Bend your knees slightly and hinge forward at the hips, keeping your back straight.
  3. Extend your arms straight down towards the ground, palms facing each other.
  4. Keeping a slight bend in your elbows, lift your arms out to the sides and squeeze your shoulder blades together.
  5. Pause for a moment at the top, then slowly lower your arms back down to the starting position.

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 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.

Frequently Asked Questions

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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