Beginners Band
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Use the following exercises to help strengthen and develop your back muscles. Always warm-up and stretch prior to your workout, aiming to work within your own limits - always focus on working the muscle to be trained - maintain good technique! The aim of this workout is to develop the back muscles with the use of a band. |
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TWIN ARM PULL IN |
KNEELING LAT PULL IN |
HI PULL IN |
LYING DEAD LIFT
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Keep elbows by your side - avoid leaning forward. |
Secure the band centrally - pull handles down to your sides. |
Pull each arm - keep both shoulders on bench - elbows by your side. |
Aim to take your back down to the floor - keeping tension on band. |
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TWIN ARM BENTOVER ROW |
LOW 1 ARM ROW |
Aim to work through all 6 exercises - however if you feel tired or sore, work for the first 4 only. Aim to work for 1 - 2 sets of 12 - 10 reps . If you click on each image, it will give you a full exercise description. NEVER TRAIN SORE MUSCLE! |
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Keep your elbows extended to your sides - cross band handles. |
Avoid rotating from your waist - pull elbow back - keep hand by your hip.
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