Brace your core and squeeze your glutes.With your arm extended at shoulder height, grip the band.Secure the band in a doorframe at or above shoulder height.In this deceptively simple move, all you need is a resistance band to put your back to work. You won’t get let down by the band pulldown. Imagine you’re pulling something heavy off the floor. Focus on using your lats to lift your arms.Don’t let your butt sag (for now and forever).Lift one arm, leading with your elbow in a rowing motion, then lower your arm.You’ll really feel the burn in your back and midsection. If you’ve done too many planks and you’re getting bored of being a board, introduce this little twist to switch it up. Leveling up: Moderate bodyweight workouts for the back Plank row Put on your reverse snow suit - whatever that means.Keep your elbows straight and arms reaching long throughout the movement.Slowly return to the starting position.Slowly move your hands past your shoulders and overhead.Lift arms and shoulders a few inches off the floor.Lie facedown with your arms at your sides.Like the snow angels you used to do growing up but without quite as much childlike bliss, reverse snow angels will have your lats working like the (snow) devil. Don’t try to get more lift than you’re ready for - go slow, and don’t strain at the top.Reduce the strain on your elbows and neck by pointing your elbows back, not out.Press hips and legs firmly into the floor and push into hands to lift your torso.Spread your hands on the floor, keeping elbows tucked tightly into body. Bonus points if you hiss at the top of each rep. The Cobra strengthens your abs, back, and legs in one move.
#Back pulls with band pro#
Pro tip: Keep your abs engaged to avoid overextending your back. Keeping abs engaged, slowly lower to the floor.Drive your hips up until shoulders, hips, and knees are in a straight line.Push through heels and tighten glutes to raise your butt off the floor.Lie faceup with hands on the floor near your hips for balance.If you want to strengthen your lower back while building up that back, you won’t want to skip this move. Pro tip: Keep your body stable by squeezing your glutes and abs. Extend arms back out and lower your body to the floor.Pull both arms back toward your ribs, keeping elbows up to form a W shape.Raise your arms and chest off the floor.Sorry if that name was a bit of a letdown (sometimes all-caps can’t fix everything), but this exercise can give you some impressive back and shoulder results. Getting tired of the Superman? That’s like a toddler getting tired of crawling - you’re meant for bigger and better things, like THE PRONE PULL! Lie on a comfortable surface like a yoga mat or carpet.Avoid looking up, which can uncomfortably stretch your neck.
With this simple exercise, you can rock your lower and upper back, abs, glutes, and shoulders. Soulja Boy, Tell’em the Superman isn’t just a crowd-pleasing dance move. Beginners are winners: Easy bodyweight workouts for the back Superman
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