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BACKYARD ESSENTIALS: UPPER BODY BANDS

Updated: Jul 21, 2021

Equipment needed:


- you

- a positive attitude

- Resistance band( Using Spri xertube/braided xertube)


*heavier weight, less reps for bulking. Lighter weight, more reps for cutting.*


BICEP CURLS

- WORKS THE FRONT UPPER ARM MUSCLES

- FEET SLIGHTLY LESS THAN SHOULDER WIDTH APART

- ONE HANDLE IN EACH HAND, PALMS FACING UP.

- SHOULDERS RELAXED, ACTIVATE CORE, ELBOWS TUCKED CLOSE TO THE SIDE

- WEIGHT NEEDS TO BE SUITABLE ENOUGH TO LIFT, AND HEAVY ENOUGH TO CHALLENGE YOU.

- TAKE YOUR TIME, DO NOT COMPROMISE YOUR FORM.

- BEND AT THE ELBOW & EXHALE WHILE LIFTING UP, INHALE WHEN GOING BACK DOWN.

- REPEAT












FRONT RAISES

- WORKS THE FRONT OF THE SHOULDERS; KNOWN AS THE INTERIOR DELTOID.

- SECONDARILY: YOUR CORE, BICEPS AND WRISTS

- SLIGHT BEND AT THE KNEES

- EXHALE WHILE YOU LIFT UP, INHALE ON THE WAY DOWN.

- CONTROL YOURSELF ON THE WAY DOWN, USE RESISTANCE.

- REPEAT.













LATERAL RAISES

- works the shoulders, as well as the triceps.

- ONE HANDLE IN EACH HAND(PALMS FACING EACH OTHER), SLIGHT BEND AT THE ELBOW, WHILE ACTIVATING YOUR CORE RAISE YOUR ARMS UP SHOULDER HIGH.

- SLOWLY LOWER THEM TO THE STARTING POSITION; USING RESISTANCE.

- REPEAT.













UPRIGHT ROW

- BUILDS STRENGTH IS IN THE SHOULDER & UPPER BACK.

- ONE HANDLE IN EACH HAND, PALMS FACING SELF.

- PULL UPWARDS UNTIL PARALLEL WITH CHEST.

- EXHALE ON THE PULL; INHALE ON THE RELEASE.

- SLOWLY LOWER THEM TO THE STARTING POSITION; USING RESISTANCE.

- REPEAT.













OVERHEAD PRESS

- CHEST, SHOULDERS, ARMS, UPPER BACK.

- IN A REGULAR OR STAGGERED STANCE, GRIP THE HANDLES PALMS FACING OUT.

- AS IF DOING A BICEP CURL, LIFT THE HANDLE TOWARD YOU CHEST AND ROTATE YOUR PALMS AWAY FROM YOU AS YOU TAKE YOU STARTING POINT( ARMS JUST ABOVE THE SHOULDERS).

- PUSH UPWARDS(EXHALE).

- SLOWLY RETRACT YOUR ARMS BACK TO STARTING POINT(INHALE).

- REPEAT.













BAND ROWS

- ARMS & UPPER BACK

- SEATED, STANDING, OR SQUATTING WITH THE BAND WRAPPED AROUND A WEIGHTED OBJECT, GRIP HANDLES HORIZONTALLY.

- IN A BALANCED STANCE, ENGAGE CORE, AND PULL TOWARDS THE CHEST.

- AVOID USING MOMENTUM TO PERFORM REPS.

- SLOWLY RETRACT BACK TO STARTING POINT

- BAND SHOULD BE COMFORTABLE ENOUGH TO PULL, AND HEAVY ENOUGH TO CHALLENGE YOU.













tricep pushdown

- as the name indicates..

- cable pushdown & bar pushdowns follow same general rules

- grip handle from a ledge or bar above you, palms facing down.

- starting point, elbows bent @ 90 degrees, mid chest level.

- push straight down until arms are near full extension.

slowly retract back to starting position.

- repeat.













- band flys

- Great for isolating the chest(pectoral) muscles.

- with your band either tied to or wrapped around a sturdy structure, grip the handles with palms facing each other.

- arms slightly bent at the elbows, pull handles toward one another until they meet in the center of your chest.

- slowly retract back to starting position.














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