a couple of months ago

Pulldown exercise for a Strong Back (with resistance band) – video

This exercise will strengthen the muscles in your back and shoulders. These are important for good posture and keeping us strong for everyday activities.

Performed regularly, it may also build bone density in your spine (especially important if you have osteoporosis or osteopenia). 


You will need a resistance band for this exercise. Read this article to learn more about resistance bands.  

If you want to make it more challenging, place your hands closer together on the band or use a more difficult band. 

Take your hands apart or use a lighter band if it's too hard. 

You can do this exercise sitting down or standing up. 

When you do the Pulldown exercise, remember to:

  • Concentrate on sitting or standing up tall throughout. 
  • Relax your arms all the way down inbetween each repetition. 
  • Think about pulling your shoulder blades down and together.

If you enjoyed this exercise, you may also like the following videos:

Hip Wrap (Strength Exercise with band)

Shoulder Mobility Exercises

Strong Foundations Class (full-length using bands)

How does this exercise feel? Why do you want to strengthen your back? 

Join the conversation in the comments below! 

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All material in this article and video is provided for information and educational purposes only. It is not advice and should not be relied on as such. Always consult an exercise or health professional if you have any health issues and need personalised advice. With this in mind, we hope you enjoy reading our articles and watching our videos.


Written by Claudine Aherne - Specialist Exercise Instructor, Vida Wellness