Exercise profile
Best forMuscle growthEndurancePosture
Effectiveness★★★☆☆ 3/5
EquipmentResistance band
Also worksLats, Biceps, Rhomboids, Rear delts
Recommended3 sets x 10-15 reps, rest 60-90 s
Who it suits AgeAny BMIAny SexAny HeightAny WaistAny
- Purpose
- A back-builder with adjustable band tension; great at home.
- Setup
- Anchor the band at waist height (or around the feet), sit or stand tall.
- Common mistakes
- Pulling with the arms only and rounding the upper back.
- Easier
- Step closer to the anchor for less tension.
- Harder
- Use a stronger band or pause at the squeeze.
Suggested by goal
Get stronger 3-5 sets . 4-6 reps rest 150s
Build muscle 3-4 sets . 8-12 reps rest 90s
Lose fat (training style) 2-4 sets . 10-15 reps rest 60s
General fitness 2-3 sets . 8-12 reps rest 75s