Y-Pulls with Resistance Band

Y-Pulls with Resistance Band

Y-pulls are a variation on T-pulls, adding intensity by taking the arms up into a y-position. This move targets the upper back muscles as well as the rear shoulders. The key to this move is to keep the shoulders down while squeezing the shoulder blades together. Make sure you sit tall and keep the core engaged rather than hunching forward.

1. Sit on the floor and loop the band around both feet.
2. Hold each end of the band in both hands with the palms facing in, thumbs pointed up.
3. Begin the move with the arms extended in front of you, a slight bend in the elbows.
4. Squeeze the shoulder blades as you lift the arms up and out into a y-position, stopping at torso level.
5. Lower down and repeat for 1-3 sets of 8-16 reps.
6. To add intensity, hold the band closer to the feet and to reduce intensity hold the band toward the end or bend the knees.
7. Keep the core strong and the back straight throughout the movement.

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_6.htm

T-Pulls with Resistance Band

T-Pulls with Resistance Band

T-pulls are a great way to target the muscles of the upper back, including the rhomboids and the trapezius muscles, as well as the rear delts. The band adds challenge to this move by creating tension throughout each phase of the exercise. The key to this move is to keep the shoulders down and away from the ears as you focus on squeezing the shoulder blades together. You also want to sit tall and keep the core engaged rather than hunching forward.

1. Sit on the floor and loop the band around both feet.
2. Hold each end of the band in both hands with an underhand grip, so the palms face up.
3. Begin the move with the arms extended in front of you, a slight bend in the elbows.
4. Squeeze the shoulder blades to open the arms out to the sides, keeping the shoulders away from the ears and concentrating on the upper back and rear shoulders.
5. Bring the arms to torso level and return to start, repeating for 1-3 sets of 8-16 reps.
6. To add intensity, hold the band closer to the feet and to reduce intensity hold the band toward the end or bend the knees.
7. Keep the core strong and the back straight throughout the movement.
8. 
   

http://exercise.about.com/od/strengthtrainingworkouts/ss/backexercises2_5.htm