How to do a Resistance Band High Row exercise for back WIDTH. Combine these band high rows with low rows and you’ve got complete back training for all the major muscles.
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How to do a Resistance Band High Row exercise for back WIDTH video subtitles export
hi guys how’s it going – TRX Traveller Adam here in this video we’re going to be looking at their back and specifically we’re going to be looking at a resistance band high rope let’s get to it okay so first thing you want to do is obviously set up your band and by set up I mean you just want to find something you can hook it to so I’ve just used the end of my TRX here which are put through the door but you can wrap this round anything you know you can observe wrap around a lamppost and you can wrap it around some tree or sometimes then you can even put it through your feet at the bottom if you sitting down and do it that way but I would recommend if you can just try and find a secure point to touch it to it just makes it much easier now the high rope is there is two main roles that are there argue for a band and even vertically rx1 is the high roll and the high roll we lead with our elbows by pulling up and out so that’s really targeting the upper portion of our back and the second one is the low roll so the low roll we lead with our elbows and we pull down and in and the low roll I put a link to the video below that’s that’s more targeting our lower back and it’s helped us develop that v-shape and so those two kind of the basic roles that you need to know and there’s another role I do which is waiting for the band under your feet and it’s real it’s a real sort of it’s a real hard one and a real type Powerdrive of that one but however this this video will just focus on this high role so once you’ve got attached in make sure it’s nice and secure you’re positioning you want to get it so there’s a little bit of tension at the bottom of the band here so I don’t want to be standing here where there’s not really any tension because as we’re coming back in we’re going to lose tension on the muscle and a bit of stretch these rows are great because you can really stretch the muscles out especially the lats and traps especially absolutely the last nut you can really strips it up a porter lapses you come back down and they get their phase so get it hooked in get it nice and secure and the idea is you’re always gonna have to find and play with tension to find what works for you but as long as you can feel some good tension there we’re really going to be focusing on them connection the mind-muscle connection to really work these we’re just using a band to maintain tension ultimately we’ll focus on contracting super hard yeah so once I got the band in and I saw filete expands knees bent just just get yourself solid I like to allow myself to be stretched so I don’t want to start this with my shoulder blades retracted I want to be slightly protracted so I really want to get that nice stretching and to begin this exercise don’t think about pulling with your hands think about the hands has just been hooks and you pull with your elbows and all that sounds a bit strange at first but if you give it a go you’ll start to feel like understanding your hands just hook in it’s the elbows that pull and lead so they lead that up and out and that’s what we want to want you to focus on what do you think of as you do these so we’re getting ready and I’m going to now I’ve got a nice stretch here I’m really stretching out and now as I pull back and I pull up and out with my elbows I’m now contracted my shoulder blades back and I’m pulling and I squeeze and I come right back in and I stretch a little bit too easy for me so I’m gonna take a step a step out grab a bit more tension and now I’m going to go for it so stretch up pull up and out and back down four one two three four and explode back up and squeezing back down four one two three four stretch and back up and squeeze and down four one two three four now notice my elbows are leading up and out I’m trying to keep my hands kind of parallel to the ground but it’s fine if they start twisting of it it’s not too much of an exploit everything I’m keeping in control and the temple that I like to use the band’s most of the time is about four seconds on the negative phase one second contraction up there’s no harm in stay in there for Nexus reckon just a really squeeze hard and four seconds back down but you’ve really got a focus on feeling that contraction you’ve really got a focus on contracting your back so as I’m allowing it to stretching it I can even feel I can feel its stretch and it’s stretching out my laps and that’s great we’re taking that the muscle through a full range of motion a full range from a lengthen stretch position to a contracted short position that’s how we’re going to get good development so we’ve got that nice stretch there he contract pull up it out and squeeze and back down one two three four there’s the stretch and I’m contracting them it pulling up and out and squeezing four one two three four and squeeze good one two three four so that’s it the key thing is just remember to lead with your elbows and just pull up and out and as you get into this point really really squeeze as hard as you can your shoulder blades together and really concentrate and contract them or proportion of you of your back just just think about that as you’re doing it don’t try and think of a specific mozilla muscle as of yet just really focus on thinking right I want to contract all the portions of my upper back there and really really squeeze them yes as you get more advanced you can then start to think right actually how can i really just engage just my laps just the outer bits here to pull and contract that gotta argue if you can start developing that mind to muscle as you of your upper back as you pull in and you can just feel it contracting and you lead and you’re pulling with your elbows pop it out and you’re really squeezing hard at the top there and then you’re really coming back down and you allow in a stretch that’s going to be fantastic development and that’s exactly what we’re after controlled and just keep in tension on the muscle now if you like that rope I recommend checking out the low rolls as well because they’re just as good if you’re marry off the high roll and the low roll you’re going to get great back development is if you use these as primary compound exercises and then you can throw in a secondary Tara Tosh to a tertiary ones to target the smaller muscle groups or develop to develop weaker areas and so yeah check out the low roll video just always remember lead with the elbows and push up and out hand position it doesn’t really matter too much as long as you’ve got them nice and hooked in just keep your wrist straight and just focus on leading at the elbows up and out hopefully that was a help you’ve got any questions and just leave a comment below and I guess straight back to you thanks very much for watching [Music] [Music]