Progression ladder for the Band Pull Apart

Pick an exercise to see the easier and harder steps either side of it, and log your sets so you can see when you are ready to move up.

Choose a different exercise

Search the exercise catalogue by name. The ladder and the log below both follow whichever exercise you pick.

Easier and harder steps around the Band Pull Apart

These are the substitutes for the Band Pull Apart, ranked by difficulty from the substitutes list: the ones we score below it, then the ones we score above it. They are not reviewed progression steps, so treat the order as a starting point and judge the jump yourself.

Easier steps

Nothing in the substitutes for the Band Pull Apart scores easier than it.

Where you are now

Band Pull Apart

Band Pull Apart

  • Beginner
  • Band
  • Delts

Harder steps (6)

  1. Dumbbell Rear Lateral Raise (Support Head)Play demonstration

    Dumbbell Rear Lateral Raise (Support Head)

    • Beginner
    • Dumbbell
    • Delts
  2. Dumbbell Rear FlyPlay demonstration

    Dumbbell Rear Fly

    • Beginner
    • Dumbbell
    • Delts
  3. Dumbbell Reverse FlyPlay demonstration

    Dumbbell Reverse Fly

    • Beginner
    • Dumbbell
    • Delts
  4. Dumbbell Rear Lateral RaisePlay demonstration

    Dumbbell Rear Lateral Raise

    • Beginner
    • Dumbbell
    • Delts
  5. Cable Standing Cross-over High Reverse FlyPlay demonstration

    Cable Standing Cross-over High Reverse Fly

    • Intermediate
    • Cable
    • Delts
  6. Cable Seated Rear Lateral RaisePlay demonstration

    Cable Seated Rear Lateral Raise

    • Intermediate
    • Cable
    • Delts

Log a workout on the Band Pull Apart

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Your streak and badges on this account

A streak counts the days you log a workout, and badges mark what your equipment and training have unlocked. Both start once you sign in.