TORQ UK Fitness Consultancy

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

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

Start Position: Stand to attention with straight back. Your knees should be very slightly bent (softened). Hold the band directly out in front of you, with your hands shoulder width apart and your arms parallel to the floor. Your arms should be straight but not locked and your elbows should be pointing outwards.

The Movement: Pull the band apart, moving your hands away from each other, sweeping outwards and backwards. Ensure that your elbows remain pointing in the direction of the movement’s path (outwards).

Finish Position: Your arms should be straight out to the sides (crucifix position), your elbows should be pointing behind you should still be straight, but not locked. 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 draw the shoulder blades together as you stretch the band. This encourages greater Rhomboid involvement. 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