Awesome At-Home Back Workout Using Resistance Bands

what's going on guys welcome to my home today I'm gonna be showing you three different exercises that you can do anywhere you can do these in a house you can do these while traveling in a hotel anywhere that you've got a door so we're gonna jump right into this now one of the things that I recommend when doing resistance bands which is what we're gonna be using I forgot to mention that part these are three exercises that you can do anywhere with resistance bands so anytime you do resistance band workouts I recommend getting some gloves bands do create a lot of friction so I like full fingered gloves the other thing that you're gonna need is a door anchor so it's got a nice soft squishy foam end right here so it doesn't damage your door and then on the other end it's got a loop so this one right here it's a under son fitness door anchor you can find these online find mine Amazon and what we're gonna do for this first exercise we're gonna open the door now I recommend when you're doing anchored exercises with a door that you stand on the side of the door that closes and that way as you're pulling it's actually pulling the door shut so you don't ever have the risk of the door coming open so what we want to do for this first exercise is we're gonna loop this over the top now this is an extra tall door is a 10 foot tall door I'm not that short I'm not tall either but I'm not that short so I'd say place it over the door but I'm gonna have to kind of flip this over the door well second try and shut the door go ahead and take the slack out of it I'm gonna take our band you want to run it through the loop and then through itself believe they actually call that a lark not not 100% certain about that okay so to start what we want to make sure is that we have tension all the way through the range of motion no matter what exercise we're doing so this first exercise is going to mimic a lat pulldown so normally you're sitting in a machine your arms start overhead and you're pulling down just like this so we're gonna mimic that exact same movement here now if I were standing it's hard for me to get enough tension all the way at the top of the range of motion so that's why I'm gonna go ahead and come down start here in this kneeling position now I like to go ahead and prestretch the band just a little bit so I'm gonna reach up top here like I said make sure that I have tension at the very top of the range of motion now body position is very important when doing pull downs whether you're doing them here with bands or you're in the gym using a lat pulldown machine where I see a lot of people make mistakes one they have a tendency to try to use momentum and so they rock back as they do each set or a lot of people round their shoulders what we want to do is get nice and upright stick our chest out get a slight arch in our back to do this I like to keep my chin up wherever your head goes your body has a tendency to follow so chin up again tension here at the top and what we want to think about as we pull down don't think about pulling your hands down because if you think about your hands you're gonna have a tendency to use your biceps we want to focus on our lats so we're gonna put our attention towards our elbow so we want to think about pulling our elbows down and towards our side getting a nice squeeze here just like that now mental thought process almost think about this in steps so again we're not thinking about just pulling our hands down we want to think about pulling our shoulder blades down so see this right here look how much motion I can get without bending my arms at all so that needs to be step one so step one shoulders come down and then elbows come down and squeeze at the bottom now this is one of the reasons I really like resistance bands is I feel a much better contraction in my lats then I do even with a pull down machine because with a lat pulldown using a bar usually get right about here and this is where it stops so I'm able to come much further down and get a much stronger contraction and that's what you want you want to activate as much as those muscle fibers as possible so it's all about getting a good peak contraction there now this exercise is working your lats now you have to remember your lats pull your arms down toward your side but they also pull your arms back like this so that takes us into exercise number two now let me go ahead and take the anchor out here because we're gonna reposition this and we're going to anchor this right about kind of halfway in between our hips and our chest same thing I'm going to close out right in the door take out that slack now there's a lot of different ways to do rowing movements whether again whether using a barbell you're in the gym using a rowing machine or if we're using resistance bands I can do rows where my elbows go out nice and wide like this or I can supinate my hands meaning turning them up and I can keep my elbows close to my body and I can pull back so my hands are gonna come closer to my hip so now look at the position of my arms again let me turn sideways here you can see now my arms are coming down towards my sides in other words that our lats polite our arms back like this so that's exactly what we're mimicking here so we don't want to come wide with this particular exercise that's gonna be exercise number three I'll show you a variation so our band is anchored in the door now you could come all the way out here I'd like to create a little bit more resistance in the band using linear variable resistance so shortening the length of the band the more we shorten the length the harder it is so I'm going to grab it about mid length here put one foot in front of the other you have to really brace yourself get a nice strong footing here because as we pull it's gonna want to pull you forward so you have to have a very strong base and you have to go ahead and tense your core so that's why using resistance bands as good for stability good for core strength so one foot in front of us we're gonna lean back just a little bit same thing chest out slight arch in our back keeping our chin up and as we pull we can start with our palms facing down but as we pull we want to turn them up keeping our elbows close to our side pull right to our hip now here's what I don't want it to look like we don't want this right here remember to get that turn keep the elbows close to your side hands to the hip now just like we did with the pull down same thing with our shoulders here I'll demonstrate look how much movement watch my hands right here watch how much movement I can get without bending my arms at all just by pulling my shoulder blades back and down see that same thing you always want to initiate with your shoulders first so shoulders down and back and then focus on those elbows again just like I talked about with the pulldown don't focus on your hands because then you're gonna end up using a lot of biceps put all your attention towards your elbow and thinking about pulling them straight back even before you do your set try a couple practice reps and try doing it two different ways because I want you to develop that mind to muscle connection in other words what does that feel like so you need to feel the difference between the two so come over here and try that try focusing on your hands and see what it feels like when you pull with your biceps and then practice feeling what it feels like to pull back with your elbows and once you feel that it's gonna click with you it's gonna make sense and from then on you're gonna make sure that you're very disciplined about your form because that's the biggest mistake that I see in the gym or with resistance bands it doesn't matter how people train I see people using sloppy form they're not disciplined and they don't have that mind-muscle connection so every rep you should feel it's not just about going through the motions and just counting reps and saying hey I trained really heavy and I did it for my ten reps know every reps gotta count you got to feel every one of them so that is exercise number two now we were focusing on our lats so pulling our arms down towards our side pulling our arms back now we want to focus on the other muscles in our back because our lats attached to our humerus which is our upper arm bone and that's why it's all about our arms now we want to focus on pulling our shoulders back and one of the biggest muscles in our back is our trapezius or our traps now when most people think about traps they think about just doing shrugs like this your traps do help pull your shoulder up but they also pull your shoulders back so we want to focus on that and here's how we're going to do it you take the door anchor off uh not that because I'm going to use this exact same band and this one is going to be an unanchored exercise so we don't have to use our door anchor so we can set that aside and what we're going to do there's two ways to do this one if I have a lighter band I could step on both of them like this both sides and grab through the loop this bands a little tough for that so I'm going to step inside the band and I'm going to create more or less resistance depending on the width of my stance so the wider I stand the more it stretches the band the harder it is the narrower I stand the less resistance I can also adjust it another way which is based on where I grip the band the lower I grip it the more I'm pre stretching the band the more resistance I create if I need a little bit less I can loosen my grip so you actually have a lot of different resistance levels in just one band now if I want to create more or less I can also combine bands as well but we're going to start with this one right here so this is a row just like we did there but on this exercise the second one we focused on keeping our elbows close to our side this one we want to do the opposite we want to focus on taking our elbows out nice and wide so here's what it's going to look like in this bent position again same body position we want to stick our chest out so just that little bit of an arch in our back again chin up and we're going to pull straight up towards our chest now just like our other two exercises we want to focus on our elbows our hands because again if we focus on our hands it ends up looking like this we're gonna use a lot of biceps and our arms are going to fatigue before our back does so we want to focus on pulling our elbows back but before we do that I bet you can guess what I'm gonna say which is we want to pull our shoulder blades back and squeeze them together imagine if I were to stick my hand right between your shoulder blades you would want to try to pinch my hand between your shoulder blades that's what I want you to imagine so that is going to be that step or that process in your head which is step one pull the shoulder blades back squeeze them together and then pull the elbows back now as you get better at it it's not going to look so jerky or mechanical it'll look like one smooth motion which starts with the shoulders and then the elbows now just like I suggested with the other two exercises try it both ways before you even start doing your set because once you get into your set you're gonna be all about just getting into it and all-out exertion and you're not going to be focused on form as much so do a couple practice reps and try the difference try pulling with your hands see what it feels like then see what it feels like to pull your shoulder blades back see what it feels like to pull with your elbows and pull as far back as you can and really get that peak contraction meaning that squeeze feel the difference that's what I want you guys to learn is to train by feel especially if you're gonna train with resistance bands people say well when I train with free weights I know that I can go from 20 pound dumbbells to 25 pound dumbbells to 30 pound dumbbells how do I know which band or how much resistance to use when I'm training with resistance bands and the answer is you have to learn to train by feel you should know what a peak contraction feels like you should know when you can't do any more reps with really good form and that's the real indicator it's not how many reps can I do it's how many reps can I do with really good form and getting that good squeeze or that peak contraction so those are three awesome exercises whether you're a beginner just getting started and working out whether you're a veteran or the gym and you just want some variation you want something that you can do at home or on the go those are three awesome exercises that you could do anywhere and you can build a big back a strong back just like you could if you're in the gym using free weights or machines so I'm James Craig I appreciate you guys tuning in we'll be doing more videos just like this one so make sure to go ahead and subscribe and turn on notifications so you don't miss any and I'll see you guys next video you

Channel: James Grage

Views: 1,042,928

Rating: 4.9080925 out of 5

Keywords: resistance bands, resistance bands back workout, resistance bands back exercises, resistance bands workout, resistance bands exercises, resistance band exercises, resistance band workout, workout bands, resistance band exercises for back, James Grage, James Grage workout', James Grage resistance bands, Undersun, Undersun Fitness, at home back exercises, workout at home, resistance band training, tension bands, tension bands back workout, tension bands back exercises

Id: bLZQ7tBJYQ4

Length: 16min 26sec (986 seconds)

Published: Fri Jun 28 2019