Challenge · 2026
100 Band Pull-Aparts: Can You Stay Controlled?
Today’s RB100 challenge for 5 February 2026 is 100 band pull-aparts, completed as ten controlled sets of ten. Use a light resistance band, keep your ribs still and rest between sets. The aim is consistent upper-back work, not speed: choose a resistance and range you can control throughout.
By Richard Branson · · Updated
The challenge: can you complete 100 band pull-aparts?
Your RB100 daily challenge for 5 February 2026 is ten sets of ten band pull-aparts. Keep the resistance manageable from the first rep: the final sets should still look like the opening set. Allow roughly two seconds to open your arms and two seconds to return. Rest for 20–40 seconds between sets, or longer whenever control starts to fade.
How to do it: what are the exact steps?
- Check your band for splits, tears or damaged sections. Use an intact band and stay within the manufacturer’s stretching limits.
- Prepare with a few relaxed shoulder circles and five easy practice pull-aparts. Keep these separate from your scored repetitions.
- Stand with feet about hip-width apart and knees relaxed. Hold the band in front of your chest, palms down, with hands roughly shoulder-width apart. Adjust your grip to suit the band.
- Keep a slight bend in your elbows and your wrists straight. Open your arms outwards, bringing the band towards your chest without lifting your shoulders or leaning back.
- Stop before your elbows travel behind your torso, or earlier if needed for a comfortable range. Return slowly to the starting position without letting the band snap back. That is one rep.
- Complete ten reps, rest for 20–40 seconds and mark off one set. Repeat for ten sets to reach 100, taking longer rests when needed.
Scale it: which version suits you?
Make the movement easier with a lighter band, a wider grip or a smaller comfortable opening. You can also use twenty sets of five rather than ten sets of ten. Sit on a stable chair if standing makes it harder to keep your trunk still. If 100 clean reps is beyond your current capacity, finish at 30–50 and record that total. To progress, add a one-second pause at the open position before considering more resistance.
Coaching tips: how do you keep each rep clean?
Keep your ribs over your pelvis and your neck relaxed. Let your shoulder blades move naturally rather than forcing a hard squeeze. Breathe throughout; do not hold your breath to finish a set. Pause the set if you start shrugging, bending your elbows further or rocking backwards. Reduce the resistance before restarting. Stop the challenge for sharp or increasing pain, tingling, numbness or dizziness. If an existing shoulder or neck condition affects this movement, seek clinician guidance before attempting the test.