Elastics Back Row (alternating)

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The elastics Back row (alternating) workout is designed to primarily engage the Upper Back.

By incorporating elastics, this workout targets the specific muscles in the Upper Back region.

The elastics provide resistance, intensifying the workout and promoting muscle growth in the Upper Back.

While other muscles may be involved, the focus remains on effectively engaging the Upper Back muscles.

Stand with your feet shoulder-width apart and your knees slightly bent.
Hold the elastic band with both hands, palms facing down, and bring it behind your back.
Extend your arms straight out in front of you, keeping them parallel to the ground.
Slowly pull the elastic band towards your body, squeezing your shoulder blades together.
Pause for a moment, then slowly return to the starting position, keeping tension on the band.
Repeat the movement for the desired number of repetitions.
Switch the position of your hands on the elastic band and repeat the exercise, alternating between the left and right hand as you pull the band towards your body.

Start by securing the elastic band around a sturdy object at chest height, ensuring it is firmly anchored. Stand with your feet shoulder-width apart, maintaining a tall posture and engaging your core muscles.
Hold the handles of the elastic band with your palms facing down and your arms extended in front of you. Keep your elbows slightly bent and your shoulders relaxed, avoiding any tension in your neck or upper back.
As you exhale, pull the elastic band towards your chest by squeezing your shoulder blades together. Imagine that you are trying to pinch a pencil between your shoulder blades. Focus on engaging your upper back muscles, feeling the tension in your rhomboids and trapezius.
Hold the contraction for a brief moment, feeling the burn in your upper back. Slowly release the tension as you inhale, allowing your arms to extend back to the starting position. Remember to maintain control throughout the movement, avoiding any jerking or rapid motions.
Repeat this exercise for a set number of repetitions, aiming to gradually increase the resistance of the elastic band as you build strength. Visualize your upper back muscles getting stronger and more defined with each repetition, and embrace the challenge as an opportunity for growth.