Name: Playbook - Maria Teixeira - Back
Uploaded: 2024-04-18T03:16:51.254Z
Duration: 25 min
Description: Back

My upper body is stronger than I give it credit for lol 😱

Syndessa

Intensity: 🔥🔥
Equipment: dumbbells and long resistance band

🏷 I’m using my brand of resistance bands, HERA, link in insights or go straight to:
http://www.bestshapebymaria.com/hera

W O R K O U T
▫️underhand bent over row | 3 x 12
▫️single arm row | 3 x 10 
▫️resistance band overhand bent over row | 3 x 12
▫️resistance band overhand pull down | 3 x 12

Advanced: barbell or dumbbells
Beginner: dumbbells

Form:
• spine neutral, shoulders back, engaged abs
• bar or weights are right around or below knees
• drive elbows back toward hips
• squeeze back at the top of the row and release with control

❌ don't let the weight swing away from your body/knees
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

Underhand Bent Over Row

Complete reps on both sides

Form:
• shoulders back, abs engaged, and neutral spine
• supporting arm right below shoulder
• double check your shoulder is back before rowing
• drive your elbow back toward your hip keeping the weight close to your side
• lower slowly with control

❌ don't let your shoulders & back round forward
❌ don't swing the weight or use your whole body to row

✨do focus on using your back to pull the
weight up
✨ do keep your head down neutral with your spine

Single Arm Row

Advanced: dumbbells or resistance band
Beginner: resistance band

Form:
• spine neutral, shoulders back, engaged abs
• bar or weights are right around or below knees
• drive elbows back toward hips
• squeeze back at the top of the row and release with control
(when using dumbbells, rotate the weights as you row up for better muscle activation)

❌ don't let the weight swing away from your body/knees
❌ don't jerk the weight up

✨ do focus on using your back to lift the weight with control

Resistance Band Overhand Bent Over Row

Advanced: medium - heavy resistance band
Beginner: light - medium resistance band

Form:
• spine neutral, shoulders back, engaged abs
• torso slightly leaned back
• drive elbows back toward hips
• squeeze back and release with control

❌ don't let your shoulders & back round forward
❌ don't use your whole body to pull

✨ do focus on using your back to pull back the band with control

Resistance Band Underhand Pull Down

Back

Carmen Mohammed

Back + Shoulders

Perfect way to end the night, or start the day!

Spring

Upper Body - arms + chest

Ana 

thank you for a workout that really targets that stubborn arm fat

Maria

Strong Arms at Home

Amazing! Love the band alternative for travel!

Miriam Gabriela

Aylin

Upper Body

Upper Body & Core

LOVE a good back workout and awesome with the Hera band!

Kait

Back Attack

IsisDupuy

Lean Arms

Whew that was tough lol I don’t know how I completed the 4th round of the second circuit 💪🏽👏🏽

Back

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