DAY 9 (BACK) - 21 Days Quarantine Workout - The Titans Fitness
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Pure muscle-building, mass-inducing heavy lifting, it’s hard to beat a good old barbell and set of heavy plates. If you want to get big and super strong, I’m not going to tell you to forget your free weights and only use resistance bands. That would be dumb.

But insert a sneaky resistance band workout between your normal weights sessions every now and then and you will definitely see more gains. Variety in your workout is what keeps your muscles adapting and growing. Always doing the same exercises in the same way will make you stagnate, hit a plateau.

You can do these resistance band back exercises on their own as a complete workout. Or you can pick and choose the movements you want, do them as a warm-up or cool-down, or alternate them with free weights. Mix up your back workout however you like. The main thing is to keep your muscles guessing. Don’t let them know what’s going to hit them next. Train smart.

Today’s Workout

  • Movement – Resistance Band Bent Over Row
  • Recommended Reps – 15 to 25 per set
  • Number of Sets – 5
  • Rest between sets – 60 Seconds

Body Parts Targeted



  • Stand on the middle of the band with feet roughly hip-width apart. Hold onto each end of the loop. 
  • Bend at the waist, stick your bum out, arch your lower back and keep your head, neck and upper spine in a straight line. 
  • Pull the band up, keeping your elbows in. Squeeze your shoulder blades together and hold briefly.
  • Return slowly to starting position and repeat.

Why it’s effective

  • Bent-over rows strengthen muscles in your upper back, including the latissimus dorsi and rhomboids.
  • The bent-over row exercise also targets your biceps, as well as muscles in your shoulders and forearms, plus your legs and core.