Resistance band exercises for back and shoulders

How to use Resistance Band for back and shoulder exercise

 

Resistance bands are excellent tools for strengthening the back and shoulders. They provide adjustable resistance and are portable, making them suitable for home workouts or when you don’t have access to a gym. Here are some effective resistance band exercises for the back and shoulders:

 

• Bent-Over Rows:

Stand on the middle of the resistance band with feet shoulder-width apart. Hold the ends of the band with your palms facing inward. Bend your knees slightly and hinge forward from the hips while keeping your back straight. Pull the band towards your chest, squeezing your shoulder blades together. Slowly release and repeat.

 

 

 

• Lat Pulldowns:

Attach the resistance band to an overhead structure, such as a sturdy door or bar. Kneel or stand facing the anchor point, holding the band with your hands wider than shoulder-width apart. Pull the band down towards your chest while keeping your elbows pointed down. Squeeze your shoulder blades together and slowly return to the starting position.

 

Seated Rows:

Sit on the floor with your legs extended and loop the resistance band around your feet. Hold the band with your palms facing each other, and sit up tall with a slight bend in your knees. Pull the band towards your chest while keeping your elbows close to your body. Squeeze your shoulder blades together and slowly release them back to the starting position.

 

 

Shoulder Press:

Stand on the resistance band with feet shoulder-width apart. Hold the ends of the band at shoulder height, with your palms facing forward. Press the band straight up overhead until your arms are fully extended. Slowly lower the band back down to shoulder level and repeat.

 

• Lateral Raises:

Stand on the middle of the resistance band with feet hip-width apart. Hold the ends of the band with your palms facing your thighs. Raise your arms out to the sides until they are parallel to the floor. Keep a slight bend in your elbows throughout the movement. Slowly lower your arms back down and repeat.

 

 

 

 

Reverse Flyes:

Stand on the middle of the resistance band with feet hip-width apart. Hold the ends of the band with your palms facing inward. Bend forward from the hips, keeping your back straight. Lift your arms out to the sides, squeezing your shoulder blades together. Slowly return to the starting position and repeat.

 

Remember to start with a resistance level that challenges you but allows you to maintain proper form. As you get stronger, you can increase the tension of the band or use bands with higher resistance.