Standing arm pull (theraband)

Standing arm pull (theraband)

What you should feel?? When performed correctly, you will feel the muscles in your inner ankle burning. You may also feel discomfort at the ankle however you need to be able to recognise the difference between muscle and joint pain. If your muscles are burning, this is a good thing. Depending on how strong your foot is you may also fatigue in the small muscles and joints of the foot.


  • Start by tying a strong band around a nearby pole, or perform on a cable machine
  • Maintain a good postural position and start to pull the band backwards in a straight line
  • Slowly return to the starting position in a controlled manner whilst keeping your elbow close to your side
  • Squeeze your muscles at the back and maintain a good posture throughout

Main muscles targeted:

  • Upper back muscles
  • Posterior deltoids
  • Biceps

Main benefits:

The standing arm pull will strengthen the upper back and posterior shoulder muscles. As it is standing it will also recruit the core and other stabilising muscles in the body due to the need to maintain a steady body position.