4 elastic training band exercises at home (2) - Advance level

We are going to train our shoulders, back, core and legs.....Let's strengthen our whole body more now!

We suggest you to practice the Resistance bands exercise(1) before you try the advanced level.

Decathlon offers different levels of elastic bands, so you can choose your own suitable bands base on your level.

EXERCISES DEMONSTRATION

hamstring_curls

1. Lying lat pull down  

- Target muscles:Arms & back 

- Breakdown: Lie prone on the floor with your arms straight overhead. Slowly pull the band until your hands are even with your chin. Return to starting position and repeat.

Lying Hamstring curl

2. Lying Hamstring curl

- Target muscles: Hamstring 

- Breakdown: Wrap the band around your ankles and lay on the floor away from the anchor point. Keep your buttocks down and your back flat. Bend both legs and move your heels towards your buttocks.

Standing low row

3. Standing low row

- Target muscles: Core, legs & back

- Breakdown: Anchor and attach the band to a sturdy spot. start with half squat pose and lean yourself forward. Slowly pull the band backward and bring the elbows back across your body.

Front shoulder raise

4. Front shoulder raise

- Target muscles:Shoulders

Breakdown: Step on and anchor the middle of the band with both feet. Raise the band with your hands in front of your body until your arms are parallel to the ground. Remember to stand straight without arching your back.

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