Band Pull Through – Great On The Go Exercise

Band Pull Through undoubtably are a robust physical exercise to shape your lower back. Are you looking to enjoy optimal technique and get bigger Erector Spinae You need to begin using our tutorial to help you get started right away.

Exercise Summary

  • Primary Muscles Worked: Erector Spinae
  • Other Muscles (Secondary) Worked: Gluteus Maximus and Hamstrings
  • Equipment: Resistance Band
  • Mechanics Type: Compound
  • Force: Pull
  • Utility: Basic or Auxiliary

Band Pull Through – A Great Way To Strengthen And Tone Your Rear

  • Commence by setting a band up with a low anchor point and hold one handle in each hand.<\li>
  • Step over the band so the anchor is behind you and the bands are between your legs and walk forward until the bands are tight when you are bent over.<\li>
  • From a bento over position, pull your body up, pulling the bands between your legs.
  • Once you are fully erect, pause and then lower bend at your hips keeping you back straight.
  • Repeat the pull throughs, keeping you back straight and you knees slightly bent.
Band Pull Through

Utilized Muscles

Target (Agonist)

  • Erector Spinae


  • Gluteus Maximus
  • Hamstrings

Dynamic Stabilizers

  • None


  • Latissimus Dorsi
  • Levator Scapulae
  • Rhomboids
  • Trapezius – Lower
  • Trapezius – Middle
  • Triceps Brachii

Antagonist Stabilizers

  • Obliques
  • Rectus Abdominis

Skeletal muscle systems for a muscular man with muscles highlighted in red for Band Pull Through

Tips for Better Results and Proper From

These tips can facilitate you to achieve excellent gains. Also, you are going to lower your chance of problems when you take advantage of these tips.

  • Ensure the band is tight throughout the movement.
  • Keeping your legs slightly bent will help prevent injuries.
  • Pull your shoulder back and lock them will help you maintain good posture through the movement.

Frequent Mistakes You Want to Be Sure To Avoid

You have to keep from making these basic mistakes to support solid form and strength gains. As well, when you steer clear of these mistakes, you will lessen the prospect of an injury.

  • Don’t Speed Through Your Training Session. Every time you rush your training session, you are liable to use poor technique and injuries.
  • Stop Trying To Neglect Recovery Days. Over-training can easily actually help make you weaker instead of bigger.
  • You’ll Do Better To Not Forget A Warmup. Properly preparing your Muscle tissue is the best way to prevent personal injury.

Recap Band Pull Through Tutorial

Now, You can finally be ready to accomplish band pull through thoroughly. Your following stage is to utilize band pull-through as a part of a repeated resistance training strategy to grow your Erector Spinae.

Pin Image of Band Pull Through

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