Full Back Band Workout with Jen Heward

full back workout

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Full Back Workout With Jen Heward!!!

Exrband Modified

All you need is 2 dumbbells and a resistance band

Circuit 1 (repeat 3x)

full back workout
full back workout

Alternating Plank Row – 12 reps (each arm is 1 rep)

  • Start in a plank position holding a weight in your right hand.
  • Keep your torso stable as you pull your elbow toward the ceiling
  • squeezing your right shoulder blade toward your spine.
  • Lower the weight to the floor with control to complete one rep.
full back workout

Squatted Band Rows – 20 reps together and 15 reps single each arm.

  • Attach or secure band around an object in front of you.
  • Grab a handle with each hand and back away from the object until there’s no slack in the band.
  • Hold the handles with your arms extended in front of you as you sit back into a squat position
  • Pull your elbows back and squeeze your shoulder blades together.
  • Return to the starting position. That’s one rep.
resistance bands full back workout

Superman 40 reps

  • Lay face down on a mat or flat surface, with arms outstretched.
  • Keep your hands and arms straight throughout the exercise.
  • Raise your hand and legs 4-5 inches off the ground.
  • Hold for 5 seconds, then return to starting position.

Circuit 2 (repeat 3x)

full back workout

Bent DB Single Row Р20 reps each side 

  • Grab a dumbbell in one hand and stand in a staggered stance with one foot forward.
  • Bend at your hips and knees and lower your torso until it’s almost parallel to the floor.
  • Let the dumbbell hang at arm’s length from your shoulder.
  • Without moving your torso, pull the dumbbell to the side of your torso, keeping elbow close to your side.
  • Pause and squeeze at top of movement. Lower dumbbell back to start position.
back workout with resistance bands
back workout with resistance bands

Wide Banded Pull Downs – 20 reps

  • Sit on floor with good upright posture.
  • Secure an exercise band above your head.
  • Hold the band in both hands, and pull your elbows down to horizontal.
  • At the same time, squeeze your shoulder blades together.
  • Relax as you let your arms go back up.
good morning pulse exercise for back

Good Morning Pulse – 20 reps

  • Stand with your feet hip-width apart.
  • Hold a dumbbell at the back of your head with your elbows opened wide.
  • Pull your abs to your spine, and keep your back neutral while pressing your butt backward.
  • Hinging at the hips, until your back is almost parallel to the floor.
  • Keep a slight bend in your knees as you bend forward.
  • Return to halfway to a standing position. This completes one rep.

Squatted Band Reverse Row – 20 reps

  • Attach or secure band around an object above of you.
  • Grab a handle with each hand and back away from the object until there’s no slack in the band.
  • Hold the handles with your arms extended in an upward angle as you sit back into a squat position
  • Pull your elbows back and squeeze your shoulder blades together.
  • Return to the starting position. That’s one rep.

Circuit 3 (repeat 3x)

double row exercise
double row exercise

Double Row – 15 reps

  • Grab a dumbbell in both hands with palms facing body on each side.
  • Bend at your hips and knees and lower your torso until it’s almost parallel to the floor.
  • Let the dumbbell hang at arm’s length from your shoulder.
  • Without moving your torso, pull the dumbbell to the side of your torso, keeping elbow close to your side.
  • Pause and squeeze at top of movement. Lower dumbbell back to start position.

Single Seated Band Lat Pull Down – 20 reps each

  • Sit on floor leaning slightly backwards.
  • Secure an exercise band above your head.
  • Hold the band in both hands, and pull your elbows down to your side.
  • Relax as you let one arm go back up.
  • At the same time, squeeze your shoulder blades together.
  • Repeat motion on same arm. (20 reps on each arm)¬†
single arm side band lat pull down

Single Arm Band Side Lat Pull Down – 20 reps each arm

  • Stand in a good upright posture with feet apart (shoulder length).
  • Secure an exercise band above your head and hold band in both hands.
  • Pull one arm to your side horizontal to your shoulder.
  • With arm straight throughout the controlled motion.
  • At the same time, squeeze your shoulder blades together.
  • Relax as you let your arm go back up.

Circuit 4 (repeat 3x)

dumbbell kickback exercise
dumbbell kickback exercise

Bent Straight Arm DB Kickback – 20 reps

  • Grasp a dumbbell in both hands and the palm points backwards or to the body.
  • Stand upright, feet shoulder width apart and knees bent a little.
  • Bend forward until the upper body is almost parallel to the ground
  • Slowly raise the arm without bending it until it is parallel to the ground
  • Hold this position for a moment do not move the upper body.
  • Bring down the arm slowly (completes one rep)
straight arm lat pull down

Straight Arm Band Side Lat Pull Down – 20 reps each arm

  • Stand in a good upright posture with feet apart (shoulder length).
  • Secure an exercise band above your head and hold band in both hands.
  • Pull both arms down to your side with arms straight in front of you.
  • At the same time, squeeze your shoulder blades together.
  • Relax as you let your arms go back up.
Dumbell standing row
Dumbbell standing extensions

DB Standing Back Extension/Row – 20 reps

  • Grab a dumbbell with both hands and hold each end in each palm.
  • Stand upright, feet shoulder width apart and knees bent a little.
  • Bend forward until the upper body is almost parallel to the ground
  • Slowly raise the arm without bending it until it is parallel to the ground
  • Hold this position for a moment do not move the upper body.
  • Bring down the arm slowly (completes one rep)

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