How to Do Lateral Pull Tubing Exercises

Lateral pull tubing exercises contract the back muscles against the resistance of a thick rubber band or tube. Lateral pulls strengthen the latissimus dorsi, or the sides of the back. These muscles are responsible for arm movement and the multi-directional movement of your shoulder at the joint. A strong latissimus dorsi removes pressure from the arms and prevents arm muscle failure.

Difficulty: Moderately Easy

Instructions

1. Hold the tube by the handles, one in each hand. Then, grip the tube again with both hands toward the center of the tube. Both of your hands must simultaneously hold the handles and the extra length of tube. Your hands should be approximately 1 foot apart. Don't wrap the tube around your hands because it impedes circulation.

2. Raise your hands above your head while pulling your shoulders down. Tighten the tubing between your hands. Leave your right hand over your head as an anchor and bend your left elbow.

3. Pull the tubing down with your left hand. Focus on bringing the arm down using just your back muscles. Feel that side of your back as the muscles contract.

4. Bring the hand back up so that both hands are above your head.

5. Repeat the exercise with the other arm to work both sides of the back evenly.

Tips & Warnings

• Give the chest muscles equal workout time with the back muscles. These two muscle groups work as a team. If you strengthen one but not the other, you increase the chance of injuring the weaker side.

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