3 exercises that can help you to build strong back
Which exercises can help build the upper body (photo: Freepik)
A healthy and strong back is a goal for many, as it impacts posture, overall mobility, and flexibility, and protects against injuries. To achieve this, it's essential to perform appropriate back exercises, according to Ukrainian trainer and physician Ulyana Werner.
Exercise 1
This exercise for women helps strengthen the back muscles at home.
A fitness resistance band can be a good alternative to a machine. It's better to use bands with lower resistance (yellow, green, or blue) to allow for proper stretching.
The key is to keep your back straight throughout the exercise.
How to perform the exercise at home
- place the fitness band around your feet and, holding the band with an underhand grip, pull it upwards. If you find it difficult to fully straighten your legs, slightly bend your knees;
- pull your elbows directly to your torso and then release. Focus on the area around the shoulder blades, squeezing and releasing them. Keep your elbows close to your body.
Exercise with a resistance band for strengthening the back (photo: frame from video)
Exercise 2
Start by holding a dumbbell in each hand. Bend your elbows and lift the dumbbells above your head. Then, bring the dumbbells behind your head to a sharp angle at the elbow joint.
Return to the starting position and repeat the exercise.
Dumbbell exercise for strengthening the back (photo: frame from video)
Exercise 3
Secure the resistance band around the tips of your fingers so that your palms face each other.
Extend your arms upwards and then spread them out to shoulder level. Hold the maximum tension at this point for 5 seconds.
You can also perform this exercise by securing the band above your elbows.
Resistance band exercise for back muscles (photo: frame from video)
