Resistance Band Series - Back Exercises

1. Lat pull down 2. Serratus Push

 

Summary

1. Lat pull down

2. Serratus Push

 

 

Lat Pull Down

 

Equipment

 

ㆍ1 x Resistance Band

ㆍ1 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 your knees or in a sitting position.

 

Grab the ends of the resistance band in each hand.

 

Conducting the exercise

 

Keep your 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.

 

 

Serratus Push

 

Equipment

 

ㆍ1 x Resistance Band

ㆍ1 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.

 

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