With the rise of at-home workouts being posted online, there's one major thing that a lot of the are neglecting...exercises that work your back!
Pulling movements (especially for the upper body) are notoriously tricky to do at home if you don't have access to a pull-up bar or free weights. We don't know how long the gyms will be closed, but going months while neglecting your upper back is NOT a good thing. Add on hours of WFH desk life to that and you've got a problem.
Our upper back muscles are crucial in restoring good posture, helping us to maintain good shoulder health, and reducing the chance of injury!
That's why I wanted to give you a great back workout to target these muscles specifically that you can do at home if you have access to a resistance band! If you have a variety of bands to choose from, even better. However, you can do this workout with a single band and adjust the sets/reps accordingly to match your level of fitness.
I've included the full workout video tutorial here.
Banded Back Workout
A. Banded Bent Over Row: 3-5 sets x 8 reps with 5 sec. eccentric (lowering)
B. Single Arm Lat Pulldown: 3-5 sets x 8 reps with 5 sec. eccentric (lowering)
C. Banded Lat Pulldown: 3-5 sets x 10-12 reps with 2 sec pause
D. Banded Low Row: 3-5 sets x 8 reps with 5 sec. eccentric (lowering)
You can tack this on to any workouts you're currently doing or do it as a stand-alone workout. I'd recommend incorporating these exercises 2-3x per week to get the most benefit.
Try these out and see if you notice an improvement in shoulder discomfort, upper back/neck pain, or improvements in your posture! As always, reply back to this email you have any questions!
Take care and thanks for being a part of the True Grit Community!