Band Exercises for the Back and Chest Areas

Make full use of your exercise band as you’re getting rid of back pain

Following the band exercises we’ve given you for the lower body, here are a few more exercises designed for your back and chest:

Back Exercises

Bent-over row – standing over the center of the band, bend at the knees while keeping your hips back. Take hold of each handle with hands facing your outer knees. When you’ve bent your elbows, pull the band up towards the hips and squeeze your shoulder blades together until the elbows are at a 90-degree angle.

Seated row – after taking a seat, place the center of the band behind the soles of your feet right after you’ve extended your legs. Take hold of the band with both of your hands, arms extended and palms facing each other. Bend at the elbow, pull toward your core, squeeze your shoulder blades together. After it, slowly return to the starting position.


Lying pullover – as this is a great lat exercise, anchor the tube band in a lower position that the usual. After it, lie on your back and grab the free end of the band using both hands. Pull the band over your head with elbows slightly bent and cross your torso until the handle gets to your knees.


Chest Exercises

Push-up – in a plank position, place the resistance band across your back’s upper area. Loop the ends of the band through each finger (thumb), and place your hands on the ground while your body is face down on the ground. Push straight up until your arms extend fully. Lower your back down and keep your chest a bit above the floor.


Bench press – anchor a tube band on the bench’s legs and lie on it with your face up. After grabbing a handle in both hands, place them at shoulder height, extend the arms up over your head to full extension and move your hands toward each other at the top.


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