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Resistance Band Back Workout

Resistance Band Back Workout

Resistance bands have a lot of different perks to them. The main perk is that they allow you to have a workout when you’re on the go, like on vacation. They are super light and can pretty much fit anywhere because they are flexible and can be compacted.

Another awesome thing about resistance bands is that they provide constant time under tension, which is critical for muscle activation and growth. The concentric and eccentric part of the exercise has resistance which enhances stimulation.

The only downside to resistance bands is that you can’t perform maximum lifts and the limitation of exercises. I am going to provide a few back workouts you can perform that will show some benefits to your workout.

Bent Over Rows

The bent over row is one of the main back exercises that needs to be implemented into your routine, because it allows more weight to be used in order to contract your back muscles.

  1. resistance band back workout

    Grab the two handles on each end of the band, and place the band under your feet, making sure both sides of the band are equal.

  2. Bend your knees slightly and bend over to about 60 degrees.
  3. Keeping your body still, pull the resistance band back slowly, making sure to squeeze your shoulder blades as you do it.
  4. Once contraction has been performed and held, slowly let the resistance band back down, and repeat.

Standing Rows

  1. Find something stable to wrap resistance band around.
  2. Step back until a decent amount of resistance is felt from the band.
  3. Slowly pull resistance band back, squeezing shoulder blades, and holding the contraction.
  4. Let the resistance band go back slowly, and repeat.resistance band back workout

Lying Back Fly

  1. Secure band beneath your foot in the air while lying down on your back.
  2. Hold handles above your chest, with arms extended and palms facing each other.
  3. Pull handles out to each side of your body
  4. Allow handles to slowly return after short pause, and keep arms straight throughout

Seated High Band Row

  1. Secure the band high, sit down and grab both handles in front of your head.
  2. Keep arms extended.
  3. Pull the handles back slowly towards your abdomen and return after short pause.
  4. Keep back straight and still throughout.resistance band back workout

Take-Home Message

As you can see, resistance bands can still allow you to perform more than just a couple exercises while you are on the go. Anyone who is serious about fitness, knows that being on the go can be hard for you when you are trying to grow and improve your body, which is why every fitness guru should own at least one resistance band, because you never know when you are going to need it! You might not be able to get a full blown workout in, but it is better than nothing at all.



Writer and expert

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