Weekly Exercise

Exercise Of The Week: Lat Extensions Using Resistance Bands

CMG

This week we’ll continue using the resistance bands with a door anchor. This exercise, the straight-arm lat extension can be done either standing or kneeling. Kneeling allows for isolation of the latissimus dorsi muscle (see image below).

back-exercises-for-a-big-and-strong-back

SET UP

Anchor: Secure the band(s) to the door with the door anchor at the top of the door.

Bands: Attach each end of the band(s) to a handle.

Body Positioning: Grip a handle in each hand and kneel 3 to 4 feet away from the door while facing the door. Keep your back straight and chest up. Your arms should be straight and pointed up towards the door anchor (higher than your head), with palms down.

resistance band lat extension 2

MOVEMENT

Push the handles down and back until your hands are even with your hips. Return to the starting position (controlling the resistance). Repeat.

resistance band tricep 1

POINTS TO REMEMBER

1. As your push the handles down, keep your shoulders back (scapular retraction) like you are squeezing a quarter between your shoulder blades.

Here is an image of the movement if you opt to complete the exercise with the kneeling variation:

lat extension resistance bands

Please speak to your provider before starting any new exercise regimen.

dsc_0323    Dr. Courtney 

Kneeling image and direction provided by: bodylastics.com/kneeling-straight-arm-lat-extension/

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