Mid Back Band Pull | Illustrated Exercise Guide

Primary muscles: Upper and middle back
Secondary muscles: Shoulders, arms, chest
Equipment: Resistance band

Mid Back Band Pull Instructions

1. Stand straight with your feet shoulder-width apart and hold a resistance band with both hands.
2. Loop the band once or twice around each hand, lift your arms at shoulder height and extend them in front of you.
3. Pull the band as you move your arms out to the sides.
4. Slowly release tension to return to the starting position and repeat.

Proper Form And Breathing Pattern

Keep your back, head, and neck relaxed, maintain your arms long with just a slight bend in the elbow, and keep your shoulders away from the ears. Exhale as pull the band to the sides and inhale as you return to the starting position.

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Exercise Benefits

The mid back band pull works the upper and middle back muscles, promotes good posture, and helps you stand up tall. This is a great exercise to add to your upper body warm up routine because it also engages your arms and chest.

Mid Back Band Pull Demonstration

Sets And Reps

Do 2 or 3 sets of 30 to 60 seconds each. For a complete upper body warm up, pair the mid back band pull with big arm circles, speed bag punches and arm swings.

Calories Burned

To calculate the number of calories burned doing the mid back band pull, enter your weight and the duration of the exercise:

Related Upper Body Exercises

Try these other upper body exercises to tone, tighten and sculpt your triceps, biceps, chest, upper back and shoulders:
Dumbbell overhead rainbow
Staggered arm push up
Staggered arm knee push up
Lawnmower band pull

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