Back exercises

1. BACK - Assisted pull-ups resistance band

Main muscle worked: Back (upper body)
Materials: latex resistance band to get help.
Fitting: Place appropriate latex band at the bar with the larks knot.
Position: Suspended under the bar.

Execution:
Step 1: Start off with a thick resistance band and a high bar – that’s taller than you are.
Step 2: Loop the resistance band over the top of the bar and pull one side through the other – so the you can tighten the band around the bar at the top. Step 3: There should be one, long loop hanging down that you can gab on to.  Pull the band down towards you and put your foot in the loop, reach up for the bar and hold on to it with a wide grip – wider than your shoulders.
Step 4: With one foot still securely in the resistance band, pull yourself up towards the bar. You should find that the band acts as a boost, pulling your leg up towards the bar, making the pull-up much easier to complete.
Step 5: Try for ten reps, increasing when you’re confident with your form and technique.

2. BACK - Band row

Main muscle worked: Back (upper body)
Materials: latex resistance band
Fitting: Place appropriate latex band at a high level point (larks knot to the bar).
Position: stand up/knee position

Execution:
Step 1: Squeeze your shoulder blades together and draw your arms back until the band meets your upper ribs.
Step 2: Return to starting position and repeat.