Band pulls

Purpose of the exercise

Strength exercise for the upper back (trapesius, rhomboid muscles/rhomboideus), posterior shoulders (posterior deltoid) and scapula retractors. Improves shoulder posture, prevents hunching shoulders and strengthens muscles important for pulling movements. Also effective for correcting imbalances between chest and back muscles in people with a lot of sedentary work.

Supplies

• Resistance band/elastic with handles (or without)
• Attachment point at shoulder height (door hook, post, rack) or feet
• Sufficient space to step back for tension
• Can be performed standing or sitting

Starting position

1. Attach resistance band at shoulder height (or hold with feet)
2. Stand upright with feet hip-width apart, facing the attachment point
3. Grasp both handles (or ends) of the strap
4. Step backwards until there is tension on the tyre
5. Extend your arms straight forward at shoulder height
6. Keep your back straight, chest out
7. Knees slightly bent, athletic stance
8. Tighten your core for stability

Implementation

1. Pull the strap towards you by moving your elbows backwards
2. Actively squeeze your shoulder blades together
3. Pull until your hands reach your ribcage/chest
4. Keep your elbows close to your body (or slightly wider for more shoulder activation)
5. Hold this end position for 1-2 seconds with shoulder blades squeezed together
6. Allow controlled return to starting position
7. Maintain constant tension on the tyre (not fully relaxed)

Points of interest

• ✓ Pull from your shoulder blades, not just with your arms
• ✓ Actively squeeze your shoulder blades together in the end position
• ✓ Keep your torso stable and upright (no leaning back)
• ✓ Move in a controlled manner, especially when returning
• ✓ Keep constant tension on the tyre throughout the movement
• ✓ Breathe out when pulling, in when coming back
• ✗ Avoid sitting back or using momentum
• ✗ Don't pull your shoulders up to your ears
• ✗ Don't let the tyre shoot back (controlled return)
• ✗ Don't just move your arms, activate your back
• ✗ Don't round your lower back
• ✗ Don't fully extend your arms, eliminating tension

When this exercise?

This exercise is suitable for anyone who wants to improve upper back strength and correct shoulder posture. Ideal for office workers with hunched shoulders or people who do a lot of chest but few back exercises. Very effective as a warm-up for upper body workouts to activate shoulder blade muscles. Also valuable as an accessory exercise after head stretching exercises (pull-ups, rows) or as a home training alternative when no gym is available. Can be used in rehabilitation after shoulder injuries to gradually build up pulling strength (in consultation with physiotherapist). Perfect as daily exercise to strengthen postural muscles - can even be done at your desk with door hook. Suitable for all levels and ages. For acute shoulder pain or rotator cuff problems, have it assessed by a physiotherapist first. Start with light resistance and build up gradually.