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Work Out From Home | Resistance Band Pull Day

Work Out From Home | Resistance Band Pull Day
Isaac Syred
Writer and expert4 years ago
View Isaac Syred's profile

Resistance bands can be used in many different ways — and one of them is for this pull day you can do anywhere. Yes, it’s true — you don’t need a fully kitted out home gym to have a good pull workout. All you need to feel the burn is resistance bands and some motivation. This one has come from @p_barglik and we think it’s a pretty innovative way to get a good workout in.

We’ve asked for our resident PT, Chris, to cut through the noise on form, sets, and reps — grab a band and give it a go.

Bentover Row

“Complete 5 sets of 12-15 reps. This exercise targets the lats, rhomboids, biceps.”

How to do:
  1. Stand on a resistance band grabbing each end.
  2. Bend forward and hold the band just under or level with your knee.
  3. Pull the band towards your chest, keeping your elbows tucked in and squeeze your shoulder blades together.
  4. Keep your core is engaged to steady the body during the motion and assist in strengthening the lower back.

Rear Delt Flyes

“Do 5 sets of 12-15 reps for each arm. This will work your rear deltoids, triceps, trapezius.

How to do:
  1. Standing upright, hold the band at each end.
  2. Arms straight out in front of you, at shoulder height.
  3. Keeping one arm straight and steady, pull the band apart to the side of your body slowly before returning to the start.
  4. Always keep the tension in the band.
  5. Keep the body still and core engaged ensuring the muscle is doing the work.

Single Arm Lat Pulldown

“5 sets of 12-15 reps each side. This exercise will hit the latissimus dorsi, shoulders, arms.

How to do:
  1. Hold the band directly up above your head ensuring tension is in the band.
  2. Holding one arm up, pull the other arm down beside the body recreating a lat pulldown.
  3. Keep the motion slow and controlled squeezing the muscle.

 Superman Rows

“Complete 5 sets of 12 -15 reps. This exercise is perfect for targeting the shoulders, core, glutes, lower back, arms, traps.”

How to do:
  1. Lie face down, with your arms directly above your head and the band looped around both forearms.
  2. Lift your chest off the floor, engage the glutes and core steadying the body.
  3. Pull both arms by your side and the band behind your head and squeezing your shoulder blades together like a row.

Take-Home Message

This short and sweet pull day is great for getting a sweat on whilst on a lunch break when you are working from home. You can even make it more challenging by turning it into a circuit doing each exercise after the other for five rounds. Thanks to @p_barglik and Chris for bicep-burning resistance band workout for pull day.


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Isaac Syred
Writer and expert
View Isaac Syred's profile

Isaac is a brand communications apprentice with a passion for all things fitness. He has always had a passion for football, playing at a high youth level and enjoying 4 years of competitive kickboxing. Over recent years Isaac has dedicated himself to continually improving in the gym, enjoying both functional fitness and bodybuilding styles of workouts. He strongly believes that you should always have balance and likes to spend his time at the weekends socialising with his friends.