MixFM deejay, emcee and TV host, Linora Low has us envious of her ripped, sexy and strong back. Currently preparing for her second bikini fitness competition, Linora shares with us her must-have shoulder workouts that she takes with her everywhere.
You’ll need: A resistance band
1. Resistance band row
Targets: General back exercise
A Sit on the floor and wrap the band around your feet. Keep your back straight and the band taut.
B Start with your arms straight out and pull the band back. Squeeze your scapula together and feet your back muscles while keeping your traps down. Your elbows should be facing the back. Release the band back to the starting position. Don’t lock your elbows. Do 15 to 20 reps for three sets.
2. Lying lat pull down
Targets: The lats and lower back
A Lie face down on the floor and hold the ends of the exercise band in a straight line above the head. Keep your belly button flat and feet together.
B Pull your upper arms toward the torso until the band is just at your clavicle and elbows are flexed right-angled. Do 15 to 20 reps for three sets.
3. Band pull away
Targets: The upper back and shoulder
A In an upright position, hold the ends of the band with your hands in front of you at shoulder helght.
B Pull the band to feel the resistance. Bring your scapula together and squeeze your back. Hold for a second and return to starting position. Do 10 to 12 reps for 3 sets.
4. Face pull with band
Targets: Works the upper back and shoulder
A Have the band securely looped around a grounded item. Your thumbs should point downward at the handles. Stand in a comfortable position, with your feet together, and arms at chest level.
B Pull the band towards your face with the back of your hands ending near your ears while keeping your elbows higher than your forearms until your knuckles face your cheeks. Lower your arms back down. Do 10 to 12 reps for 3 to 4 sets.
5. One arm bent over row with a band
Targets: The upper back muscles
A Stand with feet apart like you are in a lunge. Loop the resistance band at both your feet until they are taut. Bent forward just a little.
B Bring the band towards you by squeezing your back muscles. The band should be somewhere at your hip height. Hold for a second and slowly lower to the starting position while keeping the tension on the muscles. Do 10 to 12 reps for three to four sets.
6. Band bent over row
Targets: The upper back
A Stand at shoulder width and step on the band. Adjust it for resistance. Hold the band just at the knees or lower, and bend forward to about 90 degrees.
B Squeeze shoulder blades together with your elbows pointing to the back. Hold for a second at the top and slowly return to starting position. Do 10-12 reps for 3 to 4 sets.