Resistance Band Back Workout| Build Size and Strength At Home
In this video we are going to perform a full back workout with resistance bands. This resistance band back workout is going to be catered toward building muscle and strength in the back with 5 different compund exercises using resistance bands. Each rep and set number is set to be able to increase strength and muscle hypertophy to acheive amazing results. Through out the video you will hear different information about the lifts and learn what muscles are actually used when performing and different tips to help better your form while doing the exercises so that the proper muscles are worked. Here are the lifts that will be performed and the link to be able to purchase the resistance band set if your looking for a quality set.
Ludtom Resistance Band set- https://amzn.to/3nwYKUP
lat pull down w a 3 sec hold 12-15 reps
The lat pulldown is a compound exercise that works various muscles in the upper body. The Latissimus Dorsi being the main muscle of coarse that is worked in the movement. The bicep is emphasized as well, the rhomboids (both major and minor) the trapezius (lower and middle), the muscles of the rotator cuff, also offers assistance during the lat pulldown. the levator scapulae, your pectoralis minor, and triceps also engaged as stabalizers during the pull down motion of the exercise. Lat pulldowns not only build strength and muscle in the back but also will build proper posture during exercises such as squats and deadlifts, as well as other athletic movement because your lats act as spinal stabalizers for these kind of movements and is the main muscle used in the pull down.
seated low row 4-5 sets of 12-15 reps
The low row is a compound exercise that much similar to the lat pull down is going to work various muscles of the back and upper body. The lats are going to be a muscle that is heavily emphasized along with the the rhomboids, the traps, and the bicep and similar to the lat pulldown because of the back muscles that the low row work will also add to back and spine stabilization as you strenghthen them. Probably the biggest mistake i see when people do low rows whether with bands or on a cable machine is the moving of the torso which lessens the tension on the targeted muscles. Bracing your core during the exercise will help stabilize your torso while performing to ensure your have proper form.
Bent over rows 4-5 sets of 12-15 reps
The Bent over Row is another great compound exercise that is a staple for building strength and muscle. The muscles worked in the bent over row are the Latissimus Dorsi, Rhomboids, Spinal Erectors, Trapezius ,Rear deltoids, Biceps/Forearms, the core, Hamstrings, and Glutes. Performing the exercise with the palms facing forward in a supinated position will put more emphasis on the bicep. Bent Over Rows emhasize a large muscle activation through the lower and upper back which makes them a great exercise for building muscle size in the back.
Alternating arm cable pulls 4-5 sets of 12 reps each w 3 sec hold
Cable pulls are a compound exercise that targets the back are as it works multiple muscles in the back like the lats, the middle and lower trap, rhomboids, and the posterior deltoid and also works the biceps, the long head of the tricep and the chest which makes it a great upper body exercise to build muscle. Doing rows standing helps stimulate the recruitment of many more stabilizer muscles in your legs and core, especially when lifting heavy.
Straight arm pull downs 4-5 sets of 12-15 reps
The straight arm pulldown is a compund exercise but really is one of the best back exercies for really targeting the lats outside of the lat pulldown. You will really feel these in your lats specifically and definitley if your someone wanting to really sculpt your lats out doing these pulldowns will be a great exercise for that. Outside the lats the pulldown also works the rear deltoid, the triceps, the chest and core muscles. As your performing keeping the core tight will help with your form by keeping your back neutral and you relly want to go against the resistance as you straighten your arms back out its going to add added tension to the lats to help increase the intensity of the exercise helping really build and strengthen the lats.
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