Best Advanced Pull Day Workouts With Resistance Bands

The Handle Band Bent Over Row is an exercise that strengthens the back, shoulders, and biceps. Using a handle band helps balance strength on both sides and allows you to gradually increase resistance as you improve.

How to do it

1. Stand with feet shoulder-width apart, stepping on a resistance band with both hands holding the handles.
2. Bend your knees and push your hips back until your torso is at a 45-degree angle.
3. Pull the handles up to shoulder height by bending your elbows while squeezing your shoulder blades together.
4. Lower your arms back to the starting position and repeat.

The Handle Band Lat Pulldown exercise strengthens your upper back, focusing on the latissimus dorsi muscles. Using a resistance band makes it portable and adjustable for different fitness levels, enhancing your back strength and definition.

How to do it

1. Wrap a resistance band around a pull-up bar or a high, stable object.
2. Kneel on the floor with your heels sitting back under the anchor point.
3. Reach up to grab the band handles with an overhand grip.
4. Pull the handles down towards your shoulders by bending your elbows out to the sides.
5. Return to the starting position.

The Handle Band Rear Deltoid Fly targets the rear shoulder muscles using a resistance band. This exercise helps improve shoulder stability and posture by focusing on the often-overlooked rear deltoids.

How to do it

1. Stand with feet hip-width apart and place a resistance band under the middle of your feet.
2. Hold one handle in each hand with your palms facing each other.
3. Lean forward at a 45-degree angle, pushing your hips back.
4. Raise the handles outward to shoulder height, keeping your arms straight with a slight bend in the elbows.
5. Lower the handles back to the starting position.

The Handle Band Row is a resistance band exercise that strengthens your back, shoulders, and biceps. It helps improve posture and can be done anywhere, making it a great alternative to gym machines.

How to do it

1. Stand with your feet hip-width apart and a resistance band under your feet, holding the handles with palms facing each other.
2. Lean forward, pushing your hips back until your torso is at a 45-degree angle.
3. Pull the handles toward your lower chest, keeping your elbows close to your sides.
4. Return the handles to the starting position.

The Handle Band Straight-Arm Pulldown is an exercise that strengthens your lats and upper back using a resistance band. It focuses on pulling without bending your elbows, which can help improve your posture and back strength.

How to do it

1. Wrap a resistance band around a pull-up bar or a high stable object.
2. Stand with your feet shoulder-width apart under the band anchor.
3. Grab the handles with an overhand grip, arms extended in front of you.
4. Pull the handles down to the sides of your hips, keeping your arms straight.
5. Return the handles to the starting position.

The Handle Band Bicep Curl is a beginner-friendly exercise that focuses on strengthening your biceps using a resistance band. It helps you develop the curl movement while allowing full range of motion without any side weaknesses affecting your form.

How to do it

1. Stand up straight with your feet shoulder-width apart.
2. Place a resistance band under your feet, holding the handles with your palms facing up.
3. Bend your elbows to lift the handles towards your shoulders, keeping your elbows close to your body.
4. Lower the handles back to the starting position.

The Mini Loop Band Kneeling Row is a back exercise that works each side of your body independently, promoting balance and strength. Using a loop band adds increasing tension as you pull, enhancing the workout's effectiveness.

How to do it

1. Kneel on your left knee with your right foot in front.
2. Place a loop band under your right foot and hold it with your right hand, keeping your arm straight down.
3. Pull the band by bending your right elbow until your hand is by your torso.
4. Slowly return to the starting position and repeat on the left side.

The Mini Loop Band Single Leg Romanian Deadlift with Row is a great exercise for improving strength and balance. It works your hamstrings, glutes, back, and biceps while also enhancing your posture and upper body strength.

How to do it

1. Stand with your feet together and loop a band around your right foot, holding the other end with your right hand.
2. Bend your right knee slightly and kick your left leg back while lowering your torso towards the floor.
3. Return to standing position and repeat on the other side.

The Loop Band Pull Up is a great exercise that strengthens your back and helps you work towards doing full Pull Ups. Using a loop band gives support, making it easier as you approach the bar while building strength.

How to do it

1. Attach the loop band to the pull-up bar to create a foot stirrup.
2. Put one foot in the band and grip the bar with your hands overhand.
3. Hang with arms straight and body in a line.
4. Engage your core and pull your chest to the bar by bending your elbows.
5. Lower yourself back down slowly and repeat the movement.

The Loop Band Chin Up is a beginner-friendly exercise that uses a resistance band on a pull-up bar to help you with chin-ups. It assists in lifting some of your body weight, making it easier to build upper body strength.

How to do it

1. Attach the band to the center of the pull-up bar to create a foot stirrup.
2. Step into the stirrup with one foot and grip the pull-up bar underhand.
3. Hang with your arms straight and body straight.
4. Engage your core and pull your chest up towards the bar by bending your elbows.
5. Lower yourself back down slowly and repeat.

The Loop Band Lat Pulldown is an exercise that targets your back muscles, specifically the lats. Using a loop band instead of a machine makes it easy to do anywhere while focusing on your form.

How to do it

1. Place one end of the band over a pull-up bar to create two loops.
2. Kneel or half-kneel under the bar and grab a loop in each hand.
3. Extend your arms overhead, then pull the band down toward your shoulders by bending your elbows.
4. Slowly return to the starting position and repeat.

The Loop Band Seated Row is a back exercise that strengthens your muscles using a loop band. It helps you gain strength at the end of your rows, but be sure to squeeze your shoulder blades together for the best results.

How to do it

1. Wrap the loop band around an anchor at knee height.
2. Sit on the ground with your legs stretched out in front of you, facing the anchor.
3. Adjust your position if needed to increase band tension.
4. Sit up straight and hold one end of the band in each hand.
5. Pull your elbows back close to your body while squeezing your shoulder blades together.
6. Slowly return to the starting position and repeat.

The Loop Band Bent Over Row is a strength exercise that works your back, shoulders, and biceps. It's adjustable, making it suitable for everyone, and it helps improve your back strength and posture.

How to do it

1. Stand with your feet shoulder-width apart and place the band under the middle of your feet.
2. Bend your knees slightly and push your hips back until your torso is at a 45-degree angle to the floor.
3. Grab the ends of the band and pull your elbows up while squeezing your shoulder blades together.
4. Slowly return to the starting position and repeat.

The Loop Band Negative Pull Up is a modified version of the Negative Chin Up, using a wider grip to help strengthen your lats, biceps, and shoulders. The loop band offers support, letting you lower yourself slowly to improve muscle endurance and strength.

How to do it

1. Anchor the band at the center of the pull-up bar to create a foot stirrup.
2. Step one foot into the stirrup and grab the pull-up bar with an overhand grip.
3. Start with your chest close to the bar and your chin above it.
4. Engage your core and slowly lower yourself down into a dead hang position.
5. Push back up to the starting position and repeat.

The Loop Band Negative Chin Up is an exercise that helps you strengthen your upper body by focusing on the lowering part of a chin-up. Using a resistance band, you can practice controlled descents, which build muscle in your arms and back, making it easier to do chin-ups without assistance.

How to do it

1. Anchor the band to the pull-up bar to create a foot stirrup.
2. Place one foot in the stirrup and grip the bar with your palms facing you.
3. Start with your chin above the bar.
4. Engage your core and slowly lower yourself until your arms are straight.
5. Return to the starting position and repeat.