{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Band Pull-Aparts",
      "kind": "common"
    },
    {
      "text": "Resistance Band Pull-Apart",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "deltoid-posterior",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "infraspinatus",
        "role": "synergist"
      },
      {
        "muscle": "teres-minor",
        "role": "synergist"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      }
    ],
    "joints": [
      {
        "joint": "glenohumeral",
        "actions": [
          "horizontal-abduction",
          "external-rotation"
        ]
      },
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "rehabilitation",
      "mobility",
      "strength",
      "hypertrophy"
    ],
    "movement_patterns": [
      "horizontal-pull",
      "mobility-drill"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "required": [
      [
        "resistance-band",
        "mini-band"
      ]
    ]
  },
  "external_ids": {
    "wger": "1380"
  },
  "id": "oec:band-pull-apart",
  "instructions": {
    "setup": [
      "Stand tall with feet hip-width apart and brace your core.",
      "Hold a resistance band with an overhand grip about shoulder-width apart, arms extended forward at chest height."
    ],
    "steps": [
      "Maintaining a slight, fixed bend in your elbows, pull your hands horizontally apart until the band contacts your chest.",
      "Pause momentarily at peak contraction and squeeze your shoulder blades firmly together.",
      "Reverse the movement with control, maintaining tension on the band as you return your hands to shoulder-width apart."
    ],
    "breathing": "Exhale as you pull the band apart across your chest, and inhale as you return to the starting position.",
    "cues": [
      "Squeeze your shoulder blades together.",
      "Keep your shoulders down away from your ears.",
      "Lead with the back of your hands."
    ],
    "common_faults": [
      {
        "fault": "Shrugging the shoulders upward during the pull.",
        "correction": "Keep your upper traps relaxed and actively pull your shoulder blades down."
      },
      {
        "fault": "Extending through the lumbar spine to complete the motion.",
        "correction": "Brace your core and keep your ribcage pinned down throughout the set."
      },
      {
        "fault": "Bending and extending the elbows to simulate movement.",
        "correction": "Lock a soft bend in the elbows and pivot exclusively from the shoulders and scapulae."
      }
    ],
    "safety": {
      "precautions": [
        "Inspect the resistance band for tears, cracks, or excessive wear before beginning."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "total",
      "implements": 1,
      "kind": "elastic"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "band-tension",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Band Pull-Apart",
  "previous_ids": [
    "oec:band-pull-aparts"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Band pull-aparts",
        "url": "https://wger.de/en/exercise/1380/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "schwolfar"
      }
    ]
  },
  "relations": [
    {
      "type": "substitute-for",
      "target": "oec:cable-rear-delt-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:cable-reverse-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:dumbbell-bent-over-reverse-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:machine-reverse-fly"
    },
    {
      "type": "substitute-for",
      "target": "oec:standing-cable-reverse-fly"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "pronated",
      "width": "shoulder"
    },
    "position": "standing",
    "stance": {
      "kind": "parallel",
      "width": "hip"
    }
  },
  "status": "active",
  "summary": "A shoulder and upper-back isolation exercise performed by horizontally pulling an elastic band apart across the chest."
}