In love with the look of a strong back? I’ve got you covered! This resistance band workout will help to build up muscle in all the right places. Take these exercises to the gym or even to your living room for an easy to follow routine. The only equipment required here is a set of bands, a doorway, and you’ll be on your way!
BUILD YOUR BACK RESISTANCE BAND WORKOUT
As women it can often fall off our radar that we need to focus on building muscle. You can do all the cardio or dance classes in the world! Those routines are not going to create the strength you need. We are not just talking looks! Most of all, it’s about protecting our sexy muscle mass for the future as we age. Health and bikinis simply go together – like peas and carrots. (sorry, I just couldn’t resist…)
Building your back is so important for good posture. In today’s age, we are hunched over so much. Maybe we are looking down at screens like our phone or at a desk on a computer all day. So strength training for our back is absolutely critical to stay out of pain, stand tall, and avoid getting slouched permanently.
You know I’m right…
Resistance and strength training is the most important area of fitness in my opinion. Adding this to your routine (whatever you may be doing now) will be a total game changer. Resistance bands, weights, dumbbells, barbells, and all kinds of other implements make workouts fun! There are so many options to use that you just can’t get bored.
Sure, I love the weights. I use them all the time in my personal workouts. But I love adding bands and other things to keep it interesting, and work the muscles in slightly different ways.
Bands are also an awesome choice if you are a beginner to this whole fitness thing. Because the goal is to make any routine or exercise customizable to your current level of ability. Once you get good at that level – you get to progress! As a result, slow and steady is the name of The Bikini Experiment game.
CHOOSING RESISTANCE BANDS
Like I said, customize your resistance bands to your current level of skill. If you are a beginner you’ll want to choose a light band as you are starting out. This resistance band workout can get you stronger slowly, but surely.
True story, years ago when I did physical therapy for my shoulder I could barely lift a dumbbell in certain exercises. I was so embarrassed that I was seen as this “fit girl” who dated a trainer and couldn’t lift a darn thing.
Last week, I used 20lbs dumbbells in my bent over rows. I never thought I’d get there! I surprised even myself. That’s why the goal is to consistently improve, and not take a chance with injury. I was worried about people looking at my tiny weights at the gym! So silly – everyone is worried about their own workout. Don’t ever forget it.
I recommend resistance bands bands for at home workouts because they are inexpensive, portable and versatile. You’ll be amazed at how many different exercises that you can do with them.
Have you checked out the chest workout yet?
These resistance band exercises are designed to build your back and will be very effective:
- Kneeling One-Arm Pulldown
- Standing Row
- Kneeling One-Arm Crossover Pulldown
- Bent-Over Low Row
- These are the top form cues I want you to keep in mind as you do these exercises:
- Posture is super important! Focus on keeping the shoulders down and away from your ears.
- Be aware if your rib cage is folded down. You don’t want to the rib cage to protrude or pop out.
- Tailbone must be kept tucked under you.
- Only take the band until you feel strong and comfortable so that you aren’t overextending in the exercise. Stop the row just beyond your body.
- Focus on just the back by flexing the muscles in the movements.
This resistance band workout is not meant to be easy! If you feel like you are cruising through or I’m crazy then it up to you! So make it tougher by adding more band resistance or increasing your reps.
Those slow progressions make a huge impact. Because we always want to feel a little bit of challenge going on! We are working towards a goal.
PIN FOR LATER
My mission is to help you progress in your fitness and get stronger with each workout.
Strength training can be a little intimidating if you don’t know where to start. I want to help you avoid being confused, discouraged, or running back to your full time cardio bunny status.
OTHER UPPER BODY WORKOUTS
Because looking cute helps every workout.
Below is a resistance band I would use for these exercises from my Amazon Store: