There are so many exercises that can be performed with a resistance band. Too many to count!
Pullbacks are one of these.
Pullbacks are incredibly easy to perform and very gentle on the shoulders. The concept of a pullback isn’t far off from a row, but you will probably find it to be a little more challenging and advanced, but still a straightforward exercise to perform.
This exercise targets multiple muscle groups, including the following:
- Proximal triceps
- Posterior deltoid
- Middle and lower trapezius
- Latissimus dorsi
- Rhomboids
For this exercise you will need a resistance band. This can be a light resistance band, such as the Posture PT Resistance Exerciser, a medium or heavy resistance band.Â
The band can be tied to a doorknob or you can use a door anchor to secure the band into a door hinge.
Here’s how it goes!
Step 1: Starting Position:
- With the resistance band secured to a door, position the band at about chest level.
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- Hold both ends of the band in each hand.
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- Â Begin with the arms stretched in front of you, no higher than shoulder height. Palms facing down towards the floor.
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- Step back so there is a little tension on the band.
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Step 2: The Pullback:
- Simultaneously swing the arms down and back, while keeping the elbows straight.
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- Pull back until the arms are even with your torso.
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- Hold for 2 seconds, then slowly return to your starting position.
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- Repeat 10-15x for 2-3 sets.
If you’re not quite sure if you’re doing the pullback correctly, take a look at this video for a live demonstration:


Think about adding the pullback to your repertoire the next time you’re working with resistance bands!
