Strength And Conditioning
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Resistance Band Rear Delt - T & Y
John Graham, Senior Network Administrator in Network Development at St Luke’s University Health Network demonstrates two excellent exercises utilizing a resistance band. Utilizing Resistance Bands can increase strength, power and endurance in important movement patterns and muscle groups utilized by athletes in their respective sport.
Utilization of Exercise Combos can train multiple muscle groups of the body in combinations that provide for increased workout intensity and volume to increase muscle strength, power, hypertrophy, and endurance development for athletes.
The Resistance Band Rear Delt T & Y develop the muscles of the rear shoulder and upper back.
Resistance Band Rear Delt - T – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees, and ankles). Secure the Band securely to a Power Rack, Stationary Post, or piece of exercise equipment. Face the attachment and step back to a position where there is tension in the band with the elbows straight. Holding the handles in a neutral position (palms facing in) close together, pull the handles outward at shoulder height to position where the handles are directly horizontal from the shoulders. Return to the starting position with control.
Resistance Band Rear Delt - Y – Stand in an Athletic Position (chest up, shoulders back, and a slight flex in the hips, knees, and ankles). Secure the Band securely to a Power Rack, Stationary Post, or piece of exercise equipment. Face the attachment and step back to a position where there is tension in the band with the elbows straight. Holding the handles in a pronated position (palms facing down) shoulder-width apart, pull the handles outward & upward overhead to position where the handles are directly above the shoulders forming a Y with the body. Return to the starting position with control.
Resistance Band Rear Delt - T – Beginners (0 – 3 Months Exercise Experience) should perform 6 – 8 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
Resistance Band Rear Delt - Y – Beginners (0 – 3 Months Exercise Experience) should perform 6 – 8 Reps for 1 – 2 Sets; Intermediate (3 – 6 Months Exercise Experience) 8 – 10 Reps for 2 Sets; and Advanced (6 Months or Longer Exercise Experience) should perform 8 – 12 Reps for 2 – 3 Sets. When performing multiple sets rest for a period 2 times greater than the exercise period.
