Loop Band Single-Arm Pull

PT Will Duru’s Perspective

The Loop Band Single-Arm Pull is a simple way to build back strength with minimal equipment.

I like this exercise because each side works independently. That helps you improve control and spot strength differences between your left and right side.

The band also teaches you to pull with your back rather than just your arm.

Add loop band single-arm pulls to your programme if you want stronger lats, better posture, improved pulling strength, and a back exercise you can do at home.

About

PT Will Duru

PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).

Will has been featured in:

• Men’s Health
• The Times
• The Telegraph
• The Sun
• Men’s Fitness
• Coach
• i Newspaper

Exercise Benefits

• Builds back strength
• Strengthens the lats and upper back
• Improves posture
• Helps correct left-to-right imbalances
• Strengthens the biceps and forearms
• Improves pulling control
• Works well for home workouts

Why Train the Back?

Your back supports posture, pulling strength, shoulder control, and upper-body balance.

Training your back can help:

• Improve posture
• Build a stronger upper body
• Support shoulder health
• Improve pulling strength
• Support rows and pull-ups
• Reduce muscular imbalances
• Improve everyday lifting and carrying

What Type of Workout Does This Exercise Fit Into?

The Loop Band Single-Arm Pull works well in:

• Back workouts
• Pull workouts
• Upper-body workouts
• Resistance band workouts
• Home workouts
• Beginner strength plans
• Functional fitness sessions
• Back and biceps workouts

Sample Back Workout Programme

Beginner Resistance Band Back Workout

1. Loop Band Single-Arm Pull – 3 sets × 12 reps per side
2. Resistance Band Row – 3 sets × 12-15 reps
3. Resistance Band Face Pull – 3 sets × 15 reps
4. Resistance Band Biceps Curl – 3 sets × 12-15 reps

Intermediate Pull Workout

1. Cable Machine Lat Pulldown – 4 sets × 8-12 reps
2. Cable V-Bar Row – 3 sets × 10-12 reps
3. Loop Band Single-Arm Pull – 3 sets × 12 reps per side
4. Rope Face Pull – 3 sets × 15-20 reps
5. Z-Bar Biceps Curl – 3 sets × 10-12 reps

12REPS Coach Recommendation

Use Loop Band Single-Arm Pulls when you want a controlled back exercise at home or as a warm-up before heavier rows.

A simple home pull session could look like:

1. Loop Band Single-Arm Pull
2. Resistance Band Row
3. Resistance Band Face Pull
4. Resistance Band Standing Biceps Curl
5. Plank Get-Up

Frequently Asked Questions

Are Loop Band Single-Arm Pulls good for beginners?
Yes. They are easy to learn and help build pulling control.

What muscles do Loop Band Single-Arm Pulls work?
They mainly work the lats, rhomboids, traps, rear delts, biceps, forearms, and core.

Where should I anchor the band?
Anchor it at chest height for a rowing-style pull.

Should I twist my torso during the pull?
No. Keep your torso stable and pull through your elbow.

How many reps should I perform?
Aim for 10 to 15 controlled reps per side.