To get a powerful back and shoulder without much effort at all, try these three band exercises. You can use them almost anywhere, anytime. One thing to remember: For band training to work well, you have to get some things right.
Maintain the right tension — If your aim is to pack on more muscle, you need to keep constant tension throughout your motion.
Minimize Momentum — To build even more muscle, keep your momentum to a minimum while increasing your tension as much as you can.
1 — Band Pull-Apart
Be sure to lower hyperextension in your lower back by holding your ribs down. This will let you use the small of your back much more effectively.
- Hold your resistance band and put your back against the wall.
- Tilt your pelvis enough so your head and lower back are up against the wall. Maintain this throughout your set.
- With arms locked, pull your band towards your neck.
- Keep tension in the band, slowly bring your arms forward while activating your upper back. Don’t allow the band to snap in the middle.
Do 10-15 reps with 3-4 sets.
2 — Banded Muscle Snatch
Snatches are not just for barbells. When done right, this is among the best exercises for your upper back. It seems pretty simple: lift the weight up to an overhead position in one smooth motion.
- Stand on the end of the band and point toward the wall.
- Start the movement by bringing your elbows upwards.
- Once your elbows get to almost shoulder height, rotate your shoulders and lock your arms overhead.
- Return the band using this same motion.
Pointing toward the wall helps you to pull up straight, instead of allowing the weight to move away from your body.
3 — Banded Lateral Raise
The tension you feel in your delts with this exercise is crazy. Try doing a pause at the peak of the movement then doing a controlled and slow lowering.
- Sit on your bench with a band wrapped around the bottom.
- With arms locked, raise them to shoulder height while lifting with your delts.
- Slowly go back to your starting spot while keep tension in your band.