Resistance Strong - Resistance Training Reinvented

Back

 
Seated row Sit down on the floor with stretched out legs. Double up the band. Get the feet through the band ends, hold the middle of the bands in your hands. Pull your hands back as far as you can. Isometrically hold the end position for a moment before you release tension. Keep your wrists straight.

This is a bit easier on the lower back than the bent-over row, as you don't have to support the weight of your torso.

One-arm row The Band Box allows for adjustment of band length, and makes this exercise much more effective.

Unilateral pull-down Hook the band to a high attachment point. Get down in a half kneeling position, turn a bit towards the line of pull.
Assisted pull-up / chin-up Attach a band to the chin-up bar, step in the band. The stronger the band, the more it will help reduce your weight on pull-ups or chin-ups.
Lat prayer Hook the band to a high attachment point. Pull down, keeping your arms straight. Option: Bend your hip at the top for a better lat stretch, and straighten it as you pull down.
Isometric pull-over This exercise will stress your lats in the stretched position for better growth.

No band needed. Lie down on your bed, hold the cross member behind / below your head, and try to pull it up with all your might for 20 seconds per set. I hold with the hands about shoulder width apart, but you can also try different positions. Also try lying down sideways, one side at a time - better lat isolation this way.

Biceps

 
Biceps curls Stand on the band, hold the band with both hands with an underhand grip (palms up). Then do the usual curl motion. The bands tend to snap over when you hold them directly. For me, it feels better with an EZ curl bar.

Hammer curls Stand on the band, hold the band with both hands in a neutral grip (thumbs up).

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