Procaryote
Back · Strengthening

Pull with elastic on SwissBall

Pull with elastic on SwissBall, 3 sets, 12 repetitions

Illustration of the Pull with elastic on SwissBall exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Sitting or standing, hold an elastic band in front of you with arms extended. Pull the elbows backward, bringing the shoulder blades together, while keeping the shoulders low. For a face pull, direct the hands toward the face with elbows high.

Tips: Keep your back straight and avoid arching. Control the movement to properly engage the upper back muscles.

Progression: Increase the resistance of the elastic or the number of repetitions when the exercise becomes too easy.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
elastic band, SwissBall
Starting position
Sitting or standing, arms extended in front with elastic band
Clinical goal
Strengthen the upper back muscles and improve thoracic posture
Also known as
elastic band row, back row with elastic, elastic face pull

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

Resisted lumbar flexion-extension on SwissBallResisted lumbar flexion-extension on SwissBall, 3 sets, 10 repetitions Resisted Pelvic Dissociation in Hip Rotation 90/90 with Elastic BandResisted pelvic dissociation in 90/90 hip rotation, 3 sets, 8 repetitions per side, elastic resistance Seated Lumbar Extension on Swiss BallLumbar extension on Swiss Ball in seated position, 3 sets, 10 repetitions, controlled movement Self-massage of the latissimus dorsi with a rolling pinSelf-massage of the latissimus dorsi with a rolling pin, 2 minutes per side Shoulder-height Load LiftShoulder-height load lift, 3 sets, 8 repetitions, moderate load Single-leg Romanian Deadlift on an Elevated LegSingle-leg Romanian deadlift, 3 sets, 10 repetitions per leg, tempo 2-0-2 Slam ball for lumbar stabilitySlam ball, 3 sets, 8 repetitions, focus on lumbar stability and trunk control Slow eccentric and fast concentric deadliftSlow eccentric/fast concentric deadlift, 3 sets, 8 repetitions, moderate load

See all back exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.