When we consciously go to the gym, we should pay more attention to the training of the back, because a perfect body proportion is based on the coordinated development of the various muscle groups in the whole body, therefore, instead of focusing on areas that are relatively easy or that we like, we should focus on areas that are relatively difficult and areas that we don’t like.
In back training, the most common exercises we do, apart from pull-ups, are pull-ups and rowing exercises, which we also tend to think can only be done in the gym, at home, the most you can do is use dumbbells for rowing. Of course, rowing at home doesn’t fully stimulate your back muscles.
But at this point, we have another option, which is to use resistance band instead of dumbbells, and as long as we keep the resistance bands in place, we can do all kinds of pull-downs and rowing, it is very simple and convenient, and we can also adjust the resistance of the resistance band to meet their objectives.
So, here’s a list of back exercises that we did at home with resistance bands. We did them while familiarizing ourselves with the basics so that we could do them at home, so that their effective exercise to the back muscles, improve poor posture, and achieve muscle or shaping the goal.
Action 1: Single Arm High Pull-down resistance band
Position the resistance band in a high position. Stand facing the resistance band and adjust the distance between your body and the resistance band. Spread your feet slightly apart, bend your knees slightly, keep your back straight, and tighten your core.
With one arm straight up, hold the other end of the resistance band to keep your body stable. The back forces the arm to bend the elbow and pull it toward the chest.
The apex pauses, contracts the back muscle, then controls the speed slowly the reverse direction reduction, causes the back muscle to obtain the complete extension.
Action 2: rowing with resistance band in a sitting position
Sitting position, legs straight forward, feet in the middle of the resistance band, back straight and slightly backward, core tightening, arms straight forward, holding both ends of the resistance band.
Keep your body stable, keep your back straight, and use your back to pull your arms in the direction of your abdomen by bending your elbows.
The apex pauses, contracts the back muscle, then controls the speed to restore slowly, causing the back muscle to get the full extension.
Action Three: Stretch band hard pull
Stand with your legs slightly narrower than shoulder-width apart. Put your feet in the middle of the resistance band.
Bend your elbows. Hold both ends of the resistance band with your hands.Keep your back straight, core tight, and bend your hips forward until your upper body is almost parallel to the ground and you feel a pull on the back of your thighs.
Pause at the apex, heels on the floor, hips clamped, hips pushed forward, and stand up straight.
Action 4: Standing Stretch Band Rowing
Secure one end of the resistance band to chest level, stand facing the resistance band, back straight, core tightened, arms straight forward, hands holding the other end of the resistance band.To keep your body stable, use your back to pull your arms in the direction of your chest by bending your elbows.
The apex pauses contracts the back muscle, then controls the speed to restore slowly.
Action Five: Stretch band single arm straight arm pull down
Fasten the resistance band in a high position, stand facing the resistance band, legs slightly apart, knees slightly bent, back straight, bend forward.With one arm straight up, hold the other end of the resistance band with your elbow slightly bent.
Keep your body stable, keep your arms straight, and use your back to pull your arms toward your legs.
The apex pauses slightly, the contraction of back muscle, then the speed slowly counter-direction reduction, causes the back muscle to obtain the full extension.
Warm up well before training begins. During each session, focus on feeling the muscles in your target body contract and stretch. For men who need muscle building, choose a high-resistance resistance band, 8-12 movements, 3-5 sets each time. For ladies who need to shape, choose a small resistance band, 12-20 movements, 3-5 sets each time, at the end of the exercise, the back muscles are stretched to help them recover.
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