Resistance bands are a great alternative to weight training, they are commonly used in physiotherapy, specifically by convalescents of muscular injuries, including cardiac rehab patients to allow slow rebuilding of strength.
In addition to being inexpensive, weightless, versatile, and as effective as more expensive equipment, resistance bands prevent injury by not adding pressure to joints like traditional weights do.
Typically, the bands are color coded to show different levels of resistance and users need to select an appropriate level.
Resistance bands are simple to use and their light weight allows people to easily carry them if travelling and continue with routine sessions for strength training.
Although there are many different forms of exercises for the bands, the resistance of the band as well as number of repetitions are the main variables used to lower or increase the intensity of the workout. Researchers found that the Bench Press and the resistance band Push-up, at similar stress levels, produced similar strength gains.
Resistance Band Back Workout
- Band Lat Pulldown- Lats
- Standing Banded Row – Upper Back
- Band Back Fly – Middle Back
- Band Alternating High Row – General Back
- Banded Face Pulls – Rear Deltoid
- Band Bent over Rows – Upper Back
- Band Single Arm Row- Lats
- Band Crank the Mower – General Back
- Band Bent Over Fly – Upper Back
Here are the important points of the workout:
- Perform each exercise slowly for 15-20 repetitions with a 30 Second Break Between Sets and Exercises.
- Repeat the entire circuit 3 times total for a stronger back.
- Do this workout 2-3 times a week on alternating days for the best results.
- Warm up for at least 10 minutes; plus 5 minutes of dynamic stretching
- Do static stretching after training