10 Attached Band Pulling Exercises that are Better than Lifting Weights

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10 Attached Band Pulling Exercises

Pulling exercises should do more than just strengthen your mid back muscles.

This is one of the huge advantages of training the movement of pulling with resistance bands. Not only does attached band pulling increase muscle size and strength, but it also creates several additional benefits that are not possible with machine or free weight pulling.

10 Added Benefits of Attached Band Pulling

  1. Trains hip hinging which is a key functional movement for all ground-based movements including squatting, lunging and deadlifting.
  1. Increases glute activation and strength as long as feet are on the ground.
  1. Automatically activates secondary scapular muscles because glutes are directly wired to scapular muscles when pulling is being performed.
  1. Allows you to train pulling in all 3 planes of motion which builds muscle definition and strengthens small secondary pulling muscles.
  1. Increases rotator cuff flexibility because rotation can easily be brought into most attached band pulling exercises.
  1. Creates shoulder joint mobility with repetitive distraction created by looping the band over the wrist and eliminating grasping. No grasping keeps deltoids less active and in turn allows the band to distract the shoulder joint.
  1. Increases muscle recruitment of mid back muscles because of the ascending resistance which increases as a person pulls further into the range of motion.
  1. Increases mid spine rotational mobility which is inherently lost as the body ages.
  1. Increases ground reaction control and stabilization with walking and running because the lower body has to stabilize against the ground on every repetition.
  1. Optimizes each set for resistance because it is very easy to increase or decrease resistance on the fly with resistance bands.

My Top 10 Attached Band Pulling Exercises

  1. Squat Pull
  2. Single Arm Squat Pull
  3. Single Arm Rotational Pull
  4. Iso Squat Pull
  5. Split Squat Pull
  6. Step Back Pull
  7. Lat Pull
  8. Power Pull
  9. Side Pillar Pull
  10. Front Pillar Pull


Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

6 Responses to "10 Attached Band Pulling Exercises that are Better than Lifting Weights"
  1. David Smith says:

    I agree these exercises are the BEST for all the reasons you listed. Making good progress thanks to you. 81 years old and still lifting.

  2. Tom says:

    How many reps/sets do you recommend?

  3. Bill Brownley says:

    Love the bands–as a 62 year old they have a allowed me to keep a elvel of strength and athleticism (and even increase those things) That I think weights alone would have simply beat me up on. I can still deadlift over 400 pound–and I rarely train the deadlift with weights.

    So–how about a program for golf? I would think the type of elastic strength, power, stretching and rotary/lateral work you can do with bands would be perfect for golf. (And old golfers are a large and growing market)

  4. Dave Schmitz says:

    Thank you for the feedback and awesome comment. I do have a Golf Kit. https://resistancebandtraining.com/product-category/golfer-training-package/


  5. Dave Schmitz says:

    Tom.. Pick 3 of these and go 30 sec on – 15 off x 18 total sets (6 each exercise)

  6. David Schmitz says:

    David.. Keep going Sir..


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