Band Pullover

Back Exercises

Primary Muscle Group: Back and Lower Chest

Muscle Groups Worked in This Exercise: Latissimus dorsi, Teres Major, Brachioradialis, Brachialis and Biceps brachii

Preparation: Attach the resistance band to a door anchor or around a sturdy object of a suitable height, ensuring that it is positioned above your head. Lie flat on your back and grasp the handles of the band in an underhand grip. Extend your hands over your head, keeping them shoulder width apart. Make sure that your low back is flat on the floor and your abs are tight.

Breathing: Exhale as you pull down; inhale when returning to start position.

Band Bent Over Row

Back Exercises

Primary Muscle Group: Upper Back, Upper arms

Muscle Groups Worked in This Exercise: Trapezius, Rhomboideus, Infraspinatus, Teres Minor and Major, Deltoideus, Latissimus dorsi, Brachialis and Biceps brachii

Preparation: Stand with your feet shoulder width apart and bend your knees slightly. Place the band under your feet and bend forward at the waist so your torso is about 45 degrees. Keep your lower back straight, being careful not to arch your back. Tighten your abs. Grasp the handles of the band and extend your arms down to the floor until they are straight and directly underneath your shoulders.

Breathing: Inhale as you pull the band up, exhale as you return to start position.

Ball Band Back and Shoulder Firmer

Back Exercises

Primary Muscle Group: Upper back and upper arms

Muscle Groups Worked in This Exercise: Trapezius, Deltoideus, Teres Minor and Major, Rhomboideus and Latissimus Dorsi

Preparation: Sit tall on the ball and bend your torso forward to about 45 degrees. Place the exercise band under both feet. Cross the band so that your right hand grasps the left end of the band and your left hand grasps the right end of the band. Straighten your arms toward the floor and make sure that your knuckles are facing forward.

Breathing: Exhale when raising arms up and out and inhale as you lower to start.

Ball Band Upright Row

Back Exercises

Primary Muscle Group: Upper back and shoulders

Muscle Groups Worked in This Exercise: Deltoideus, anterior and middle parts, Trapezius, Superior, middle and inferior parts

Preparation: Sit tall on the ball, keeping your back straight. Place the exercise band under your feet and grasp in both hands. Fully extend your arms and hands near your knees.

Breathing: Exhale as you raise your elbows and inhale as you lower to starting position.

Ball Band Arm Row

Back Exercises

Primary Muscle Group: Mid back

Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius

Preparation: Begin in a standing position with the band under your left foot. Grasp the band with your right hand. Place your left palm on top of the ball with your left leg right beside the ball.

Breathing: Exhale to raise your elbow, inhale to lower.