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Resistance Band Series - Back Exercises

Resistance Band Series - Back Exercises

Summary

1. Lat pull down
2. Serratus Push

Lat Pull Down

Equipment:

1 x Resistance Band
1 x Fixed Point

Preparation

Fix the resistance band to a stable point above head height, for example a hook or beam. If this fixation point is not high enough, it is possible to conduct this exercise on you knees or in a sitting position.

Grab the ends of the band in each hand.

Conducting the exercise

Keep you shoulders relaxed during the whole exercise.

Starting position: Arms stretched upwards above your head, band slightly stretch.

Pull the resistance band down until your elbows are as far behind your back as possible. Make sure that your shoulders are in the right position and that your back is contracting. If this is motion doesn't occur, refocus on your posture and choose a lower strength resistance band.

Controlling the movement when the tension is released is just as important as pulling the band correctly.

At the end of the movement, you can raise your shoulders again before starting your next repetition.

Aim to perform between 10-12 repetitions.

Difficulty: 3/5

Isolated muscles: Back

Objectives: Develop strength in your back and latissimus muscles in order to perform more difficult exercises later.

Buy your equipment - Resistance Band

Serratus Push

Equipment:

1 x Resistance Band
1 x Yoga Mat

Preparation

Pass the resistance band around your back and grip the ends of the band. Adjust your grip in each hand so that the resistance is high when your arms are fully extended. The more the band is stretched in the starting position, the more intensive your exercise will be. The band will exert a greater force at the end of your movement.

Conducting the exercise

Start in a press up position with your arms outstretched and your hands slightly wider than your shoulders. The ends of the resistance band are then held to the ground by the pressure of your hands.

Pull your chest up and keep your shoulders back. Contract your abdominal muscles to optimise the exercise.

To begin, bend your arms back and then return to the starting position. The end of your movement will be more intensive due to the resistance of the band.

Difficulty: 4/5

Isolated muscles: Pectoral, triceps, anterior deltoids, dorsal and biceps.

Tip: Use slow movements to promote a good position when performing the exercise.

Buy your equipment - Resistance Band & Yoga Mat



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