Tuesday, January 10, 2012

BAND WORKOUT Strong Back

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A strong back is so good looking. This routine uses bands so it can be done anywhere any time. No need for the gym. Just get up and move!


Upright row

Do three sets of 12 to 15 reps

Target Muscles: trapezius, lateral and front deltoids

Set Up: Stand on the middle of a band with your feet shoulder-width apart. Cross the band in front of you and hold one handle in each hand [A].

Action: Leading with your elbows, pull the band upward until the handles reach your shoulders [B]. Extend your arms back to the starting position to complete one rep. Repeat for your set.

 Seated row

Do three sets of 15 reps

Target Muscles: latissimus dorsi, rhomboids, trapezius

Set Up: Sit on the floor with your legs extended in front of you. Loop a band around the soles of your feet, cross it in the center and hold one handle in each hand, arms straight.

Action: Bend your arms to pull the handles toward your sides as shown. Slowly extend your arms to finish one rep.

TIP: If this move feels too easy, gather some of the band’s slack in the palm of your hands.

Straight-arm pullover

Do three sets of 10 to 12 reps

Target Muscles: latissimus dorsi, hamstrings, erector spinae, gluteus maximus

Set Up: Anchor a band to a low, secure object in front of you. Hold a handle in each hand, step back from the anchor point and bend forward from the hips as shown [A].

Action: Straighten your knees and hips to stand, while simultaneously lifting your arms overhead [B]. Slowly reverse to return to the start.

Rear delt flye

Do three sets of 10 to 12 reps

Target muscles: posterior deltoids

Set Up: Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend your knees slightly until your wrists are below your shoulders [A].

Action: Open your arms out and up until they form a straight line with your shoulders [B]. Reverse slowly to return to the starting position.

 Lat pulldown

Do three sets of 15 reps (each side)

Target Muscles: latissimus dorsi

Set Up: Stand with your feet hip-with apart. Grasp the center of a resistance band with both hands, about a foot apart, and extend your arms overhead [A].

Action: Bend your left arm, drawing your elbow down to the side; stop when you feel a stretch in the left side of your back [B]. Slowly extend your arm back overhead and repeat. When your set is through, repeat with your right arm.

By Rachel Crocker; Photography by Paul Buceta; Model Lori Harder; Hair & Makeup Valeria Nova; Styling Rachel Burton   
source: http://oxygenmag.com/Training/Slideshows/Your-Strong-Back.aspx

15 comments:

  1. Love your site! Thanks for all the awesome workouts and tips. Just finished this one and was surprised at how much I felt it:)

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  2. I really love this workout. The visuals and descriptions are extremely helpful. As usual, it looked easy until I started performing the moves... then I realized how challenging it was!

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    1. Ashley, I agree. Lol felt the same way about it.

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  3. I used the weights and machines at my gym to complete these- I had yoga afterward and my arms were shaking! Looking forward to the soreness tomorrow :)

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  4. I started this workout on Monday after 3-4 years of not really exercising and my legs and abs have been so sore. I was glad when I opened this one and saw it was arms. Now my soreness will be more well rounded. :)

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  5. I am going through all of these workouts and they look awesome. Hard, but not discouraging to someone who doesnt already have a flat stomach or defined muscles. I am doing p90x right now, just started. But I get discouraged because some of those workouts are just too advanced. These are awesome and I can't wait to try all of these!!

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    1. I am so glad you are here. Welcome to the Extreme Team

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  6. I have just found your blog through pinterest, and am wanting to start the 3 week program this week. Should these exercises be done as a circuit for 3 sets or should I be doing 3 sets of each exercise before moving to the next?

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    1. The way I did it was each exercises through to the next and so on then starting over two more times to make 3 sets

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  7. I also just found your blog through pintrest and I am loving it! All your workouts are great! Also I love how you comment on everyones comments and give great advice! Looking forward to starting this 3 week workout plan!

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  8. I too found your site on Pinterest and I love it! Thanks for sharing!

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  9. What do I do if I dont have a band?

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    1. Do one of my other back exercies that you can find on my fitness page in my bikini body workouts.

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