I would say if you are worried about recovery (and I think you are hearing the responses but not really listening ) the best thing to do would be to do them ON back day.
IMO if you "overtrain" by doing band pulls then you were so "on the cusp" of overtraining that it was bound to happen sooner or later.
Individual muscles don't cause overtraining (or, overtraining as most see it), systemic (read: nervous system) fatigue causes overtraining (again, as most see it). If it were muscular, then distance runners would only be able to run once every 2 weeks, while one would be able to squat 1 set to failure 7 days per week.
FYI, nervous system stress does not just come from training. Try not to worry so much about this little stuff:
-your workouts are not either "perfect" or "failures"
-you can always change your workouts
-you are never going to find the workout that works for you every time your whole life. I've been training for 30+ years. I can absolutely assure you of that.