Build A Strong Back With These 5 At Home Back Exercises–Banded
At Home Back Exercises
These are some at home back exercises that are perfect for beginners. They emphasize strengthening muscles that are typically weakened over time as you become less and less active or if you have rounded shoulder posture. Before you perform these exercises, make sure you foam roll the pecs to allow your shoulders to have an optimal movement pattern. Also be sure to foam roll your traps or use a theracane or lacrosse ball to release any tender spots!
Diagonal Pulls
Focus on using your back muscles to initiate the movement (Don’t just pull with your arms). Keep thumbs facing upwards. For more muscle recruitment, hold the end position for 4-5 seconds, then return to start position slowly. If you feel any pain, do not continue the exercise. This exercise is good for activating upper back muscles that are typically weakened due to sitting at a desk for prolonged hours and chest tension.
External rotation
Perfect for those just getting starting with exercise as well as those who lift regularly. Very important muscle group to strengthen. The rotator cuff muscles; Supraspinatus, Infraspinatus, Subscapularis, and Teres Minor are often neglected muscles and when weakened, it may cause shoulder impingement, bursitis, tendonitis, or potentially frozen shoulder. Do this exercise before chest and shoulder press exercises to warm up the rotator cuff muscles. 2-3 sets of 12-20 reps. Targeted muscles: Infraspinatus and teres minor.
Bent over Row
During this exercise, make sure you keep your core engaged, do not let your back sag or arch. Keep your elbows at your torso and do not let your shoulders come up towards your ears. Squeeze at the top for 4-5 seconds before returning to the start position. You are targeting the Lats however, your rhomboids and traps will be activating as well.
Bent Over Single Arm Rear Delt
Position the band underneath your feet. Bend your knees slightly and bend at the waist. Keep your core engaged, meaning don’t let your back sag or arch. Raise your arm towards your back and squeeze for 4-5 seconds for each rep. This exercise will target your posterior deltoid as well as the rhomboids and middle and lower traps. Remember as always to relax your shoulder and do not let it creep up towards your ears as you perform this exercise!
Horizontal Pulls
Same as Diagonal, focus on using your back muscles to initiate the movement. Keep arms straight and make sure your shoulders are nice and relaxed. For more muscle recruitment, hold the end position for 4-5 seconds before returning to the start position. Target Muscles: Rhomboids, Middle and Lower Trapezius
Be Consistent!
These exercises should be done regularly for those of you whom are just beginning. All you need is an exercise band which you can purchase here. You need to eliminate the excuses of not having time to go to the gym or not having equipment available because there are several options available to you at your leisure, you simply just have to want to. Again, these are AT HOME back exercises! They can be done at home!
“Now that you have the information, what are you going to do with it?”
Did you try any of these?? Did you feel different muscles activating than what I said the target muscles were? Let me know in the comment section!
