How to Strengthen the Upper Back With Therabands
The following two exercises can be done holding onto therabands that have handles. While you can do these exercises with a dynaband without handles it is not as effective. These two exercises will help to strengthen the upper back muscles and also improve posture. Since therabands are lightweight they are a great tool to have as you can take them with you when you travel and continue your strength training workout.
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Instructions
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Bent Row
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1
Stand in a lunge position with the left leg forward and the right leg back. Step on the tubing with your left foot and hold the handle in your right hand.
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2
Lean forward from the hips and place your left hand on your thigh for support. The closer your left foot is to your right hand the more tension there is in the band.
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3
Squeeze the shoulder blades together and exhale as you pull the right hand up to your waist. Keep the elbow bent and both the elbow and hand close to your body. Be careful that you do not twist as you lift.
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4
On the inhale, slowly resist the band down so the elbow is straight but not locked.
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5
Repeat for three sets of eight to twelve repetitions. Then switch arms.
Seated Row
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6
Sit up straight in a firm chair without arms. Flex your feet and place just the heels on the floor. Wrap the band around your feet and hold both handles in your hands.
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7
Exhale and let the elbows bend as you pull back. Keep the elbows lifted and away from the body. Keep the shoulders down and relaxed. Focus on squeezing the shoulder blades together as you pull back.
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8
On the inhale slowly bring the hands back.
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9
Repeat for three sets of eight to twelve repetitions.
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