RE­SIS­TANCE BAND EX­ER­CISES FOR THE UP­PER BODY

NZ Horse & Pony - - Rider Fitness -

1 Arm raises

A va­ri­ety of ex­er­cises can be done with the bands to tar­get dif­fer­ent mus­cles. The side arm raise (a) strength­ens del­toids. The down­ward pull (b) works the ro­ta­tor cuff. The golf swing (c) com­bines obliques, del­toid and trapez­ius.

2 The for­ward punch

This is one of the few ex­er­cises that ac­ti­vates the ser­ra­tus an­te­rior. Us­ing the bands, de­liver a slow smooth arc­ing punch with full ex­ten­sion for­ward and then slow re­coil back.

3 The seated row

The push-pull of this ex­er­cise tar­gets and strength­ens latis­simus dorsi, trapez­ius and rhom­boids. To make this more ef­fec­tive on the for­ward reach of the row, shorten the bands by loop­ing them around your feet twice.

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