Heavy Band Pulling Workout

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Band Pulling Workout

About the Heavy Band Pulling Workout

Pulling for most people is a very strong and powerful movement that requires significant resistance to optimally train.

Most people don’t consider resistance bands as a way to train with high levels of resistance. Not true.

Continuously looped layer Quantum Bands allow you to incorporate unlimited resistance along with the ability to increase muscle recruitment by applying a variable ascending resistance. Together these two training benefits make it very easy to simulate a Heavy Band Pulling Workout.

Here is a perfect example of a Heavy Band Pulling Workout. It gets every mid back pulling muscle while quickly changing up planes of movement.

Heavy Band Pulling Workout Design

Alternate through each of these 7 attached heavy band pulling exercises. Take little to no breaks between exercises until you have completed 5 reps of each exercise. Take a 60 second rest and repeat 4 more sets. 

For a more intense workout, cycle through all 7 exercises and perform 5 reps of each. However, instead of resting after completing a cycle, repeat the cycle 4 total times. This will require completing 140 total reps of heavy band pulling.

  1. High Pulls
  2. Staggered Stance Pull Right and Left
  3. Single Arm Dominate Hose Pulls Right and Left
  4. Bent Over Power Pulls
  5. Lat Pulls


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).

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