Ball Band Upper-Back Toner

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 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 palms face in.

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

Ball Band Arm Row Intermediate

Back Exercises

Primary Muscle Group: Upper 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 both hands. Bend your left knee and place the top of your left foot right up against the ball.

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

Band Close Grip Pull Down

Back Exercises
Primary Muscle Group: Upper Back, Biceps and Triceps

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 head height. Kneel facing the anchor point with your band coming from above. Make sure your back is straight and your abs are tight. Grasp the handles of the band with your palms facing each other about 6-8 inches apart. Extend your arms above your head.

Breathing: Exhale as you pull down; inhale as you release back to start.

Execution: Bend your arms at the elbows and pull the hands down in a straight line. Slowly straighten your arms, following the same vertical line that you came down on, until they are back to starting position. Make sure your arms are fully extended before executing your next repetition.

Pull the band down in a straight line by bending both arms, maintaining the close hand position with elbows in tight, until they reach your sides and hands touch your chest. You may feel a slight stretch across your chest. Then extend your arms following the same line, until they are back to the start position. At this point, they should be fully extended before beginning your next repetition.

Comments: Concentrate on keeping your back straight and abs tight throughout your entire range of motion.

Band Standing High Row

Back Exercises
Primary Muscle Group: Mid Back - Lats

Muscle Groups Worked in This Exercise:  Mid Back – Lats and Deltoids

Preparation: Stand straight up with head and back erect.  Anchor Exercise band in door jam or other device for this exercise movement.  Grip Exercise bands in both hands almost together, palms facing down and extended out in front of you to begin this exercise.

Breathing:  Breath out on the contraction upward and breath back in on the way back down to the start position.

Execution:  While keeping back and head straight with knees slightly bent, pull the exercise bands back towards your upper chest and shoulder area, focused on driving your elbows back behind you.  Focus on squeezing your upper mid lat region during the exercise movement. Move back to start position and repeat.

Comments: Never lock out the elbows completely and keep tension during the entire exercise movement.

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.

Execution: Raise your elbows towards the ceiling, keeping your hands near your chin. Your back should be straight and your shoulders relaxed. Inhale and lower to start.

Comments: This will really sculpt your upper shoulder line. It also helps to firm your abs.