By popular request and at long last, here’s a video demonstration to go along with my DHPT At Home program that I wrote up for you guys a while back. In this video I’m going through some options for an Upper Body Pulling routine, just using some relatively inexpensive gear to show that you can do a strategic resistance based training program on a tight budget.
Let’s run through what’s in the video.
Warm Up: TRX Reverse Flies and Front Raises
I did 3 sets of 20 (10 reps of each movement) just as a nice warm up for the shoulders and upper back muscles.
TRX Hanging Row:
In the gym I’d probably be doing a cable row, machine row, even a dumbbell row… any type of horizontal pulling movement. Here I’ve gone for the TRX variation, and I’m leaning back as far as possible so that I’m pulling as much of my body weight as I can. I managed 4 sets of 16 reps here.
Resistance Band One Arm Reverse Flies
Here I’m trying to replicate a Reverse Cable Fly that I might do in the gym. In my program we’d call this a Precision Movement trying to target the rear deltoid muscle specifically.
Resistance Band Upright Row
Usually I’d do this with a barbell in the gym, but a resistance band will suffice at home or on holiday. We want to be pulling our elbows straight up into the air, and our hands to about middle-of-the-chest height.
Pull Ups / Chin Ups
Vertical Pulling movement. Self explanatory!
Resistance Band Reverse Flies
Again. This is probably over kill having already done a TRX version and a single arm version, but I wanted to show a few different options.
Resistance Band Brocep Curls
Squeeze those biceps at the top and release slowly.
If you wanted to make this a full body pulling routine, you could had Glute Bridge / Hip Thrusts, Clam Shells and Hip Abductions and hit those glutes and hamstrings nicely.
And there you have it!