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Home Training MP Back Training Sculpt Your Back with these Resistance Band Exercises

Sculpt Your Back with these Resistance Band Exercises



Sculpt Your Back with these Resistance Band Exercises

 


Bodybuilding is about forming and shaping every muscle so that they stand out and add to the total body fitness package. Sculpting the back can be more difficult than other parts of the body because you can’t see your back easily and it’s tough toning muscles which are out of sight. Resistance bands provide a great workout to hit certain muscles more than free weights.

 

 

Resistance Fly

Lay face down on your mat with a resistance band under your torso, legs straight and holding a handle in each hand.

Straighten your arms out to the sides like you’re flying and raise your chest off the mat while holding your shoulders down and back.


Slowly pull the band up and back while concentrating on moving your shoulder blades towards the center of your back. Once you’ve pulled your arms up as far as you can, hold for a moment before releasing.


Slowly lower your arms and repeat for 8-10 reps.


This resistance band exercise targets the back and shoulders.

 

 

 

 

Back Arm Stroke

Lay face down on a mat with an exercise tube under your chest, legs straight and holding a handle in each hand.


Hold your arms straight out in front of you and raise your chest off the floor.


Slowly move your arms out to the sides in a stroking motion until they are behind you, parallel with your body and slightly raised. Hold this position for a moment.


Slowly return your arms to in front of you, tracing the same stroking motion and repeat for 8-10 reps.


This resistance band exercise targets the back and shoulders.

 

 

 

 

Arm Raise Side Bend


Stand with feet together on the middle of a fitness tube while holding the handles and arms straight down by your sides.


Slowly lift your right arm out to your side, up and over your head, arching your body to the left as you stretch your arm over top of you.


Hold for a moment and slowly lower to the starting position. You can either continue for 8-10 reps on the same side, or alternate sides for 8-10 reps each.


This resistance band exercise targets the obliques and shoulders.

 

 

 

 

Backward Arm Extension


Stand on the middle of a resistance tube with your feet together and an equal amount of tube on your right and left side.


Hold the tube handles in each hand with arms held straight down at your sides.


Slowly pull the exercise band back and away from you as far as you can and hold for a moment.


Release your arms back to your sides and repeat for 8-10 reps.


This resistance band exercise targets the shoulders and triceps.

 

 

 

 

Backward Lunge


Stand with one foot on the middle of an exercise band and hold the handles in each hand, arms at your sides. 


Lunge your free leg backwards and land with your foot pointed at a 45° angle, toes pointed outward from center. 


As you make the backward lunge, bend your front knee and pull the tube out to your sides until your arms are horizontal to the
floor.


Come back to an erect position with arms down at your sides and repeat for 8-10 reps. Switch legs and repeat on the other side.


This resistance band exercise targets the back, abs, triceps, legs and glutes.



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