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A 6-Train Resistance Band Exercise for Your Again, Biceps and Core

Resistance bands assist you to do a strong again exercise nearly anyplace.

Picture Credit score:
Peter Marino/LIVESTRONG.com Inventive

Resistance bands are cheap, versatile and straightforward to retailer — plus they ship. This problem builds full-body power utilizing solely bands. Get all the small print on the problem right here.

Your again muscle mass might be tough to focus on with out entry to a gymnasium — except you will have resistance bands useful. Not like with body-weight and even dumbbell workout routines you would possibly be capable to do at residence, a resistance band can mimic a cable machine for lots of workout routines.

Peter Marino, CPT, licensed private coach and proprietor of Posh Health, an internet private coaching platform, created this resistance band again exercise as a part of our 4-Week Resistance Band Problem so you may strengthen your again muscle mass anyplace. He even added some core and biceps work — and that is completely intentional.

“It is extra environment friendly to work out the biceps after again, as a result of the muscle is already fatigued from performing again workout routines that contain the biceps,” he says. As a result of your biceps are a robust, often used muscle, you can have interaction them all through the entire exercise, reasonably than isolating them solely on the finish. This extra carefully mimics how they work in on a regular basis life.

When you’re doing the problem, comply with the weekly rep scheme beneath. When you’re doing this exercise by yourself, improve or lower the reps and units primarily based in your health stage. It’s best to be capable to end all of the reps with good type, however the final two ought to really feel difficult.

Ideally, there might be stress on the band earlier than you begin any train. The train ought to then get progressively more durable as you progress by way of the vary of movement till the center of the train when the band — otherwise you — feels near the restrict (however not ‌‌at‌‌ the restrict).

Strive This Resistance Band Again, Biceps and Core Exercise

For this exercise, you will want an extended loop band (a mini band is non-obligatory on the final train). One with handles also can work. You probably have a unique kind of band, try the modifications beneath the train.

Begin with a fast warm-up of sunshine cardio. Intention for two to five minutes of strolling in place, leaping jacks and/or dynamic stretches.

Then you definately’ll do the 2 workout routines in every spherical beneath back-to-back. In between rounds, relaxation for 30 to 45 seconds. You will not really feel absolutely rested (such as you had been earlier than your exercise), however it is best to really feel able to sort out the following spherical.

units

Rep

Week 1

one

10

week 2

2

10

week 3

2

fifteen

week 4

3

10 to fifteen

1. Overhead Pull Aside

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Resistance Band Exercise

physique elements

Again

  1. Stand along with your toes hip-width aside and your knees smooth (reasonably than locked).
  2. Maintain a resistance band with one hand close to every finish, at a cushty shoulder-width distance aside.
  3. Reaching your arms straight overhead along with your palms going through ahead, pull your shoulders again and right down to activate your again muscle mass.
  4. Whereas sustaining the shoulder blade retraction, pull the band aside and out to the perimeters (like a T) on the identical pace and pressure with each arms on the identical time. It’s possible you’ll have to place your head again farther to keep away from being hit by the band.
  5. Pull as large as your mobility (and the band) permits whereas sustaining your posture. Ideally, the center of the band would relaxation in your chest.
  6. Maintain the prolonged place for one breath, then slowly launch the band again as much as the highest place.

To make use of a band with handles, fold the band in half, then seize one finish in every hand.

2.Woodchop

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Resistance Band Exercise

Area

core

  1. Loop a resistance band round an anchor at ankle top or on the ground.
  2. Stand along with your proper aspect nearer to the anchor, far sufficient away so there’s stress on the band. Stand along with your toes shoulder-width aside and bend your knees barely.
  3. Maintain the band with each fingers at your proper aspect and switch barely towards that aspect.
  4. Twist your arms up and to the left, touring in a diagonal from the place they began.
  5. Slowly decrease your arms again right down to the beginning place.
  6. Do all of your reps on one aspect, then repeat on the opposite.

This one actually is a complete core transfer — working your again simply as a lot as your abs. So be sure to maintain your torso robust and secure to guard your backbone.

3. Standing One-Arm Row

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Resistance Band Exercise

physique elements

Again

  1. Loop a resistance band round a sturdy object like a staircase banister or energy rack body, or connect it to a resistance band door anchor.
  2. Grip the band with one hand and step again till your arm is prolonged in entrance of your torso, about chest-height.
  3. Set your toes shoulder-width aside and bend barely on the knees.
  4. Pull the band into your midsection just under your chest, drawing your shoulder blades collectively. Maintain your elbow near your aspect.
  5. Pause briefly, after which let your arm prolong once more.
  6. Do all of your reps on one aspect earlier than switching arms.

For a band with handles, wrap the band round an anchor at chest top and maintain each handles in a single hand.

4.Pull Aside

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Resistance Band Exercise

physique elements

Again

  1. Stand along with your toes hip-width aside and your knees smooth (reasonably than locked).
  2. Maintain a resistance band with one hand close to every finish, at a cushty shoulder-width distance aside.
  3. Reaching your arms straight ahead along with your palms going through down, pull your shoulders again and right down to activate your again muscle mass.
  4. Whereas sustaining the shoulder blade retraction, pull the band aside on the identical pace and pressure with each arms on the identical time.
  5. Pull as large as your mobility permits whereas sustaining your posture.
  6. Maintain the prolonged place for one breath, then slowly launch the motion again to the beginning place.

To make use of a band with handles, fold the band in half, then seize one finish in every hand.

Although this transfer is just like the overhead pull aside, you are concentrating on your again muscle mass from a unique angle through the use of them to maneuver your shoulder blades in several ranges of movement.

Whereas the overhead pull aside focuses on downward and upward rotation of your shoulder blades, the usual pull aside emphasizes protraction (transferring aside) and retraction (drawing collectively). And that is vital since you’re not simply transferring in a single path in life.

5. Biceps Curl

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Resistance Band Exercise

physique elements

arms

  1. Step on the center of an extended band, toes hip-width aside.
  2. Seize the opposite finish with each fingers, palms going through up and in entrance of your thighs. The band might be in a sq. form.
  3. Pull the band up towards your shoulders.
  4. Decrease your arms again right down to the beginning place.

Utilizing a band with handles? Maintain a deal with in every hand and be sure to remove any slack within the band on the beginning place by placing extra of the band underneath your toes.

6. Hole Maintain

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Resistance Band Exercise

Area

core

  1. Lie in your again on the ground or on an train mat and press your decrease again down into the bottom.
  2. Squeeze your bellybutton down towards the ground to activate your abs. Ensure your legs are straight and really feel glued collectively as you gently elevate them up off the bottom.
  3. Float and prolong each arms overhead. Gently increase your head and shoulders off the ground, preserving your higher arms by your ears.
  4. Holding your decrease again flush in opposition to the ground, maintain this place for 10 to fifteen seconds, fascinated with pulling your bellybutton into the bottom.

For a extra beginner-friendly model, you may bend your knees barely, take pauses every time you should or maintain your arms alongside your sides.

To make this transfer tougher, you may loop a mini band round your wrists and maintain stress within the band as you maintain.

Comply with Alongside With the Problem

Use the calendar beneath that can assist you keep on monitor with the 4-Week Resistance Band Problem. Do the exercise (or relaxation day) listed, then test off every day as you full it. (Get a printer-friendly model right here.)

Picture Credit score:
LIVESTRONG.com Inventive

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