For many people, back strength probably isn’t a top priority when it comes to fitness. But intentionally working out in this zone can pay big dividends – and that’s where this resistance band back workout comes in.
People tend to neglect their back muscles because, well, they’re in the back, ACE Certified Personal Trainer Sivan Fagan, CPT, owner of Strong With Sivan, tells SELF. Instead, she says, people tend to focus more on their chests and biceps when thinking about which upper body muscles to target.
Working your back muscles, however, is super important, both for everyday life. and for strength training. Think about your posture, for example. Taking the time to work on your back strength can help improve your posture, as optimal posture requires muscle strength and endurance on multiple muscles in your back. This includes your rhomboids (an upper back muscle that connects your shoulder blades to your rib cage), the rotator cuff (a group of muscles that help you lift and rotate your arm), the middle to lower trapezius (the lower back muscles). muscles at the back of your neck and upper back) and the spine erectors (a set of muscles in the lower back).
When these muscles are strong enough, they can help counter the forward shoulder tilt that many people experience, especially when they spend a lot of time sitting. Keep in mind, however, that an ideal posture is not about locking yourself in a « perfect » position for hours on end, but also allowing yourself time to move and change positions throughout the day. explains Fagan.
This back resistance band workout will help you strengthen those important posterior chain muscles. Just be sure to focus on your mind’s muscle connection throughout the movements, says Fagan. With the mind-muscle connection, you focus on engaging the muscles that should working when you perform a certain movement, rather than allowing other muscles to dive in and take over. For example, when doing a row, you would want to focus on retracting your diamonds instead of fueling the movement with your arms. A good mind-muscle connection will help the exercises be as safe and effective as possible, and the bands really help in the process.
Another added bonus of the resistance band? You can do this pretty much anywhere. Resistance bands are super portable and convenient, making them good choices for travel workouts or outdoor training just about anywhere you don’t want to lug your dumbbells around. And because resistance bands keep a constant strain on your muscles, you’ll experience a slightly different challenge compared to free weights.
Do you feel ready to stimulate your back muscles and improve your posture at the same time? Keep scrolling for a four-move resistance band back workout created by Fagan that just might become a new staple in your routine.
What do you need: An exercise mat for comfort and a resistance band. (You can use loop bands or with handles, depending on your preference.) If you can, have several resistance bands of different strengths on hand so you can switch between exercises as needed. . Fagan suggests a light resistance band for the first movement, a medium resistance band for the second movement, and a heavy resistance band for the third and fourth movements.
- Cuff swivel
- Offset position row
- For Superset 1, perform 10 reps of the pull-apart and 10-15 reps on each side of the bow and arrow. Try not to rest between exercises, although you should take some time if you feel your form starting to wane. Complete three rounds in total. Rest for 2-3 minutes at the end of Superset 1.
- For Superset 2, perform 10 to 12 reps per side of the cuff pivot and 8 to 12 reps per side of the row of staggered positions. Try not to rest between exercises. Complete three rounds in total.
A group that we love:
Demonstration of the movements below are Hejira nitoto (GIF 1), mother of six and certified personal trainer and owner of a Los Angeles-based fitness clothing line and Saneeta harris (GIF 2-4), a blogger, SFG Level 1 Certified Kettlebell Trainer and Founder of @NaturalHairGirlsWhoLift.