Do you want to do back pull exercises withelastic? Some bodybuilding pros swear by it! These back exercises are generally among the most commonly done in the gym and at home.
Despite the apparent simplicity of using a rubber band, these exercises actually require a lot more technical skill than most people realize. Doing the back row with elastic correctly can increase the relief in your back, increase your back muscles, and give you a more toned back. In this article, you will discover all the back pull exercises with elastic.
In this article, Niketrainers.com.co will tell you:
The best back pull exercises with rubber band
Movement of the horizontal pull with rubber band step by step
Before directly attacking the exercise of the horizontal pulling, you must invest in a pair of quality rubber bands for more comfort and for an optimal training. Once you have a comfortable setup, follow these steps to perform the horizontal pull without injury:
- Hang your rubber band on a mounting bracket or behind a pole.
- Stand facing the binding,legsbent, feet firmly planted on the ground.
- Place your body backward so as to find the perfect balance with an end of elastic in each hand.
- As soon as your position is stabilized, bend your elbows backward, keeping your back straight. This is the moment of inspiration.
- Return to the initial position by bringing your arms in front of you. Exhale slowly.
This horizontal pulling exercise with rubber band can also be done seated for people who are not comfortable with their balance. Here are the steps:
- Sit on yourbuttockswith your legs slightly bent in front of you and your toes pointing up.
- Pass the elastic behind your feet and grab both ends of the band with your hands.
- Pull your elbows back so that your hands come up to your abs without moving your legs or back. To further work the deep muscles of the back, you can inhale during this step.
- Return to the initial position by bringing your elbows gently until you keep a slight flexion. Exhale slowly.
To grip the rubber bands in your hands, you have the option of putting your palms down (pronation), inwards (neutral grip) or up (supination). It’s easier to start in a neutral grip before trying the other positions.
This horizontal pulling exercise with a rubber band can also be done on a machine, more commonly known as seated rowing.
Movement of the vertical draw with the rubber band step by step
Before directly attacking the exercise of vertical pulling, you must invest in a pair of quality rubber bands for more comfort and optimal training. Plan a good height under the ceiling to carry out thisbodybuildingexercise. Once you have a comfortable setup, follow these steps to perform the horizontal pull without injury:
- Hang your rubber band on a mounting bracket or loop it over a bar above you.
- Position yourself upright under the binding, with your feet well anchored on the ground and hip-width apart.
- Grasp one end of the rubber band in each hand and spread them a little wider than your shoulders.
- As soon as your position is stabilized, bend your elbows down to follow the alignment of your body, keeping your back straight.
- Return to the initial position by bringing your arms up.
This vertical pulling exercise with rubber band can also be done seated. Repeat the same movements by starting seated on the ground, legs stretched out in front of you.
To grip the rubber bands in your hands, you have the option of putting your palms down (pronation), inwards (neutral grip) or up (supination). It’s easier to start in a neutral grip before trying the other positions.
This horizontal pulling exercise with a rubber band can also be done on a pulley machine for chest pulling or neck pulling.
The bird exercise
For the work of the posterior deltoids, you can perform the “bird exercise” using yourrubber band. Choose your resistance according to your level and objective. Here are the different steps:
- Stand upright with your legs slightly bent and hip-width apart and your bust forward. Plant your feet firmly in the ground.
- Position the rubber band under your feet so that you have one end in each hand. All three hand positions are possible for this exercise as well.
- Raise your elbows back simultaneously while keeping your back straight. Act as if you want to bring your shoulder blades as close together as possible. Be careful not to exceed the line of your shoulders.
This bird exercise can also be done with dumbbells to add weight to your reps.
The side elevations
To work your traps more, you can do lateral raises with yourresistance bands. Choose the one that suits you for optimal comfort and resistance to match your level and your expectations of progress. Here’s how to do this exercise:
- As with the bird exercise, place the rubber band under your feet for a reinforced back pull.
- Stand up straight with your head staring at a point in front of you.
- With one end of a rubber band in each hand, simultaneously raise your arms outstretched to the side at 90° while keeping your shoulders low. You can add extra difficulty by raising your arms even higher.
This back-pulling exercise by lateral elevations can also be done with dumbbells for in-depth work.
Wide Grip Prone Print
To relieve your back pain, especially in the lower back, this exercise is optimal. It mainly strengthens the spinal erector muscles with this elastic back pull exercise.
To do this, all you have to do is select a resistance band adapted to your level and:
- Hang the elastic on the mounting bracket at the bottom of the door or pass it behind a post closest to the ground.
- Position yourself so that your arms are extended above your head and the resistance bands are under tension.
- Prepare a mat on which you will lie on your stomach.
- Grasp one end in each hand in pronation (hands down).
- Place your feet on pointe, or if you feel able, lift them off the floor in the Superman position.
- Bring your elbows as low as possible while trying to keep your arms parallel to the ground during the effort.
- Return to the initial position and reproduce this pulling exercise according to the predefined number of repetitions.
The advantages of the back pull with elastic
Resistance band training offers a multitude of benefits. These back pull exercises with elastic can be beneficial for your fitness routine on their own or in addition to exercises using weights or on machines in the weight room:
- Safe and Low Impact: This is especially ideal for complex joints such as the shoulders, as they are prone to injury. This allows you to focus on specific areas.
- Injuryprevention: Performing gentle exercises to increase strength, stability, and mobility can help you maintain shoulder and upper back health and prevent injury.
- For all athletes: Resistance bands get tougher as you stretch them. This makes the exercises more difficult as the bands are stretched. This way, it is easy to change the intensity of a movement. You can therefore adapt the level of resistance according to your individual needs.
- Portable, inexpensive, and easy to use, the rubber band is an economical strength training accessory that you can use absolutely anywhere. so you can easily incorporate them into your bodybuilding routine. It slips easily into a bag.
- Great for health: The horizontal pulling exercise with a rubber band improves flexibility and corrects muscle imbalance. Plus, it helps relieve pain, especially after an injury or surgery.
- Improved coordination: the bands work much like a pulley machine, allowing you to maintain constant tension on the working muscles. You’ll also use more stabilizing muscles to keep the band tight throughout each exercise, adding a different dynamic to the same movements.
In summary: the back pull with elastic
The elastic back press is a very effective set of exercises forbuilding back muscles. This variant with a resistant band allows you to do it everywhere just as effectively as on a machine in the gym. The elastic has many advantages, allowing you to perform your back pull exercises anywhere, without constraint, and at a lower cost.
Quite simple to perform in appearance, the back pull-up with elastic still requires good concentration and a good form of execution of the movement in order to correctly solicit the back muscles. So, ready to get started with elastic back pulling?