During the blog showing you Five bodyweight exercises to do at home you may have noticed that we had no specific back exercises included. At Body Happy we feel working the back is important, the muscle of the back help with posture, specially with many of us sitting for hours a day and being on our mobile phones. Being seated for long periods and the texting position causing our shoulders to round forwards. The following four back exercises can be performed at home or in the gym, all you need is a resistance band.
Resistance bands are great bits of fitness equipment to have at home. They come in varying strengths, the thicker they are the more resistance they give. They can easily be stored, taking up less room when compared to kettlebells, dumbbells or barbells. Costs vary from company to company for resistance bands. You will find some available on Amazon
Hang a resistance band from an overhead base. Take up a position either kneeling or half kneeling, holding one end of the band in each hand. Hold the band overhead, with your arms straight and palms facing away from you. Initiate the movement by driving your elbows out and down towards your side, squeezing your latissimus doris (muscles on the side of your back) as you pull the band down. Pause when you hands are at shoulder height. Control the movement back to the start. Keep your core engaged and head looking straight ahead.
Straight Arm Pulldown
Hang the resistance band from an overhead base, holding one end of the band in each hand. Take one or two steps back, so you are not directly below the point where the band is attached. Start with your arms held straight out in-front, parallel to the floor at shoulder height. Keep your arms straight as you pull down against the resistance band. Make sure your shoulders do not rise up as you pull down. Finish when your arms are in line with your thighs. Keeping the arms straight return to the start position, parallel to the floor at shoulder height.
Banded Pull Apart
Stand tall with your feet shoulder-width apart.Take a resistance and hold one end of the band in each hand. Hold your arms out in front of you just below shoulder level. Keeping your arms straight, squeeze your shoulder blades together, pulling your arms out to your side. Finish when the band touches your chest. Hold this position for 1-2 seconds, then under control, return to the start position.
Banded Seated Row
Sitting on the floor with your legs stretched out in front of you with a slight bend at the knee joint. Loop a resistance band around the bottom of your feet, about mid foot, too high and the resistance band will ping off! With your arms extended forward, pull the band back, squeezing your shoulder blades together. Row back until your elbows are in line with your body. Keep the core engaged, avoid rocking backwards and forwards during the movement.