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Product: Slastix

Mid Band Pull Apart

Muscle Group

Arms, Back, Shoulders

Anchor Position

Movement Type


The mid resistance band pull-apart is a resistance band exercise that primarily targets the middle of your back and it targets the forearms and shoulders to a lesser degree. Using Slastix® resistance bands, this is one of the most effective accessory exercises for overall shoulder health and stability. With a majority of press work in the gym being performed in a position of internal shoulder rotation this exercise is great to optimize and promote body balance. Learn more about properly executing this exercise with the video above.


Make this exercise easier by not pressing out against the band as much, to decrease the amount of tension on the Slastix.


Make this movement more challenging by pressing out against the band more to add tension to the Slastix or by using a heavier band.