How To Do Resistance Band Mid-Back Pull

By: Chris Freytag, CPT

Chris Freytag demonstrating a mid-back pull with resistance tubing wearing a red top and blue workout pants

Resistance Band Mid-Back Row is a unique strength exercise that uses the resistance band to strengthen the upper to mid-back muscles. This move targets the muscles of your upper and middle back as well as your rear deltoid, or back of the shoulder. These muscles are important to keep strong not only so they look good, but these are the muscles that promote good posture and standing tall. If you learn How To Do Resistance Band Mid-Back Pull you can help avoid the slouched appearance that often comes as we get older.

Resistance Bands are wonderful tools to have in your arsenal. Dumbbells and barbells are great training tools, but they are fixed in one location. One of the benefits of the band is the portability. You can take your workout wherever you go! But don’t let the lightness fool you. These bands can be challenging and you’ll feel the results of your work the next day! Another benefit in using the resistance band is the range of exercises that can be done. This mid-back pull is unique to the band. It can’t be done with dumbbells.

When performing the Resistance Band Mid-Back Pull remember to keep your arms long with just a slight bend in the elbow. Concentrate on pulling the band with the muscles of the upper back rather than muscling through with your biceps or triceps. In addition, keep your shoulders pulled down away from your ears – no scrunching! Remember that bands come in a variety of tensions based on the color you buy. You may need thicker, tighter bands for leg exercises and thinner bands for shoulders or other upper body moves. For this exercise, simply wrap the band tighter around your hands to make it harder, or loosen it up a bit to make the move easier.

Try this exercise and then check out our awesome workout 7 Resistance Band Moves To Tone the Whole Body.

Here are the steps to performing Resistance Band Mid-Back Pull:

1) Standing with feet shoulder width apart, grab the handles of the band with each hand, then loop the band once or twice more around each hand to desired tightness.

2) Holding hands straight out in front of you at shoulder height, pull the band open as arms go out to the sides and band comes in towards chest. Keep shoulders down.

3) Slowly release hands back to start position and repeat.

Targets: back, shoulders

(This will help us personalize your experience so that you can get the best advice possible from us!)
Skip to content