Band Pull (Bent Over) Exercise


The Band Pull (Bent Over) Exercise is a great way to build strength and stability in your upper back, core and hips.

The Band Pull (Bent Over) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a resistance band or tubing.  Alternatively, you could use a cable machine.


  • Start by standing, hinged at the hips, your knees slightly bent, holding a resistance band, at arms length, with two handles that is anchored at about waist-height in front of you.
  • Pull your right hand to your chest as you keep your torso and left arm still.
  • Slowly return to the starting position.
  • Repeat with your left hand.
  • Repeat for the desired number of repetitions with each hand.

Try not to move any part of your body except the arm that is working.

Keep your back flat, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working your upper back, hips and core.


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