Growing your Back and Arms (With Bands)
Channel: WhereU8tbro
Date: 03/02/2020

Band Row
4x 12-15 reps
You must place your feet on the band correctly and with an adequate amount of resistance to it. You don't want to waste your time on his movement. One correction I have for what I did was, I should have had a flat back, but as you can see, it wasn't. Also, with your feet, you need to have them be shoulder-width apart. Flex the back muscle so that it does most of the work, and at the top of the movement, you should squeeze your back. 

Close Grip Pulldown
4x 12-15 reps
This is a good one. This is one of the movements where you will need your door anchor. The anchor needs to be on the top of the door and not on the side because it will move down depending on the pull of the band. Keep your core tight, and feet placement is up to you. You must keep your bands close to each other while doing the movement. We have to mimic the action as if you were doing the workout on the machine. Keep your head straight and lined up with your body because I know when I perform the movement, and I'm looking up and not straight, it puts a strain on my neck. 

Lat Pulldown
4x 10-15 reps
Arms should be shoulder-width apart, and abs must be tight. There should be a slight lean forward for this move because you're going to mimic the pull-ups on this movement. It is essential to keep that back engaged in this movement. So that you are getting the most out of this workout. This movement should look just like a close grip but your hands are further apart. 

Neutral Grip Low Band Row
4x 12-15 reps
This movement targets the lower back.  In order to crush this movement, you have first to have a slight arch to your back. You then would need to keep your elbows close to your body through the whole movement. Bring the band to your body as close as possible and slowly bring it back to the starting position. Try to keep your mind on getting a nice pump in your back because, again, we are trying to build that mind to muscle connection. I didn't do it this time around but have a place for your feet so that when you're pulling a heavier weight, you will be able to keep yourself from being pulled forward. 

Preacher Curls
4x 12-15 reps
Your elbows need to stay next to your body. At the top of the motion, you have to squeeze the muscle. Also, for stability, you have to keep your abs tight because it will also limit the rocking that so often happens when doing this movement. At the top of the movement, give a little pause today and release it to go back down. Try to slow the progression down if your more advanced, and it will add stress to the muscle causing you to have more micro-tears. This is what’s needed for muscle growth. Feel the burn and try to stay in it for as long as possible. 

Hammer Curls
4x 12-15 reps
This movement works out the bicep size and length. Hammer curls target the long head of the biceps as well as the brachialis and the brachioradialis (one of the forearm muscles). To do this, you need to stand shoulder-width apart. Abs tight and keep the upper part of the arm still. You then would lower the lower part. There are a few ways to do it, and it could be like the video is showing or just like a standard curl, but palms should be facing down. You will feel a massive pump in your forearms but still an excellent workout for your biceps.

Incline Band Curls
4x 12-15 reps
In this movement, you have to place the bands at the bottom of the door so that you can get the same position as an incline movement. You need to keep abs tight and elbows to your side. At the top of the movement try to turn the bands outward so that it can be more emphasis on the biceps. 


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