TORQ UK Fitness Consultancy

Purpose: This exercise strengthens, tightens and tones the muscles of the upper back, biceps and forearms, providing greater control and power to all pulling movements.

Muscles Used: Latisimus dorsi (large fan-shaped back muscle), Rhomboids (centre of upper back), posterior Deltoids (back of the shoulder), Biceps (front of arm) and muscles of the forearm.

Preparation: You will need to start by making an ‘anchor’ out of another band. As the diagram above demonstrates, tie a knot in either side of your THICKEST band and lay both ends over the top of the door.

Then shut the door, trapping the knotted sections of the band on the other side of the door. You should be left with a loop of band on your side of the door. Shut the door fully and give this loop a firm tug to make sure it’s secure.

Finally, feed the band you’re going to use for the exercise through the loop you’ve made and you’re ready to go.

Pease note: If you are using a heavy resistance band to exercise with, it is advisable to use a stronger anchor (webbing with a knot at each end is ideal as this will fit through the space in the door). If you are using a resistance band as an anchor, always check for tears in the band as these will affect it’s integrity.

Start Position: Holding either end of the exercise band, kneel on the floor, keeping arms above you and taking up any slack. Your arms and back should be straight and you should be looking at your hands.

The Movement: Slowly pull the band downwards and backwards, keeping forearms parallel and ensure that your elbows remain pointing in the direction of the movement’s path.

Finish Position: Your hands should be back level with your chest, forearms still parallel and elbows behind the body. Hold this position for 1 or 2 seconds.

Return to Start Position: Slowly release the tension in the band, being careful to retrace the path of the original movement back to the start position.

Additional Information: Always maintain good posture with this exercise, keep the forearms parallel and squeeze the elbows back as far as you can for maximum range of movement. To increase the resistance/weight, either select a thicker resistance band or take up more slack on your existing band.

Do you want to buy some exercise bands? TORQ resistance bands are available in a variety of resistance strengths from the TORQ shop.

© Matt Hart. TORQ 2004