← All exercises

Band Pull Apart Alternative

12 substitute exercises that target the same muscles

1
Cable Standing Face Pull (with Rope) demonstration

Cable Standing Face Pull (with Rope)
2
Cable Seated Face Pull (with Rope) demonstration

Cable Seated Face Pull (with Rope)
3
Lying Prone W to Y demonstration

Lying Prone W to Y
4
Palm Press Back demonstration

Palm Press Back
5
Band Standing Rear Delt Row demonstration

Band Standing Rear Delt Row
6
Band Face Pull demonstration

Band Face Pull
7
Resistance Band Half Kneeling Face Pull demonstration

Resistance Band Half Kneeling Face Pull
8
Band Narrow Grip High Row demonstration

Band Narrow Grip High Row
9
Band Reverse Fly demonstration

Band Reverse Fly
10
Lying Rear Lateral Raise demonstration

Lying Rear Lateral Raise
11
Floor T Raise demonstration

Floor T Raise
12
Suspender Reverse Fly Wake-Up demonstration

Suspender Reverse Fly Wake-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Band Pull Apart trains

Primary Deltoid Posterior

Secondary Rhomboids Trapezius Middle Fibers

Your Best Workout Starts Here

Download Free on the App Store. No account needed. Works offline.

Download on the App Store

@2026. All Right Reserved.