Feature image of Resistance Band Pull Up Standing Twists To Strengthen You Obliques.

Resistance Band Pull Up Standing Twists To Strengthen You Obliques

Resistance Band Pull Up Standing Twists definitely are a quality exercise to work your Obliques. You may find that it is not very easy to exercise your Obliques at your home. Thankfully, for this simple and easy isolation pull exercise, you simply really need a resistance band and door anchor. These pull up twist are a great way to add resistance to your core routine.

Resistance Band Pull Up Standing Twists Summary

  • Primary Muscles Worked: Obliques
  • Other Muscles (Secondary) Worked: Adductors – Hip, Deltoid – Anterior, Deltoid – Lateral, Deltoid – Posterior, Erector Spinae, Gluteus medius, Gluteus minimus – anterior fibers, Iliocastalis lumborum, Iliocastalis thoracis, Psoas major, Quadratus lumborum, Trapezius, and Tensor fasciae latae
  • Equipment: Resistance Band and Door Anchor
  • Mechanics Type: Isolation
  • Force: Pull
  • Utility: Auxiliary

Resistance Band Pull Up Standing Twists Procedure

  • Anchor the bands to a point as near the floor. Then, grasp the handles together with both hands.
  • Step back while facing the anchor point and bend forward. Your arms should be reaching forward toward the anchor point.
  • Then position your feet facing towards and to the side of the anchor point.
  • Next, place your foot furthest away from the anchor point in the back and bend both knees in a slight lunge. This should raise the heel of your back foot off the ground a little.
  • Now, Keeping arms straight, rotate torso, and straighten your back in the twisting motion. Act like you are trying to put something on a high shelf without moving your feet.
  • Finally, untwist and return to starting position.
  • Repeat your pull up twists for 8-12 reps.

Woman Performing resistance band pull up standing twists with MuscleMagFitness Logo in the background.

Utilized Muscles

Target (Agonist)

  • Obliques

Synergists

  • Adductors – Hip
  • Deltoid – Anterior
  • Deltoid – Lateral
  • Deltoid – Posterior
  • Erector Spinae
  • Gluteus medius
  • Gluteus minimus – anterior fibers
  • Iliocastalis lumborum
  • Iliocastalis thoracis
  • Psoas major
  • Quadratus lumborum
  • Trapezius
  • Tensor fasciae latae

Dynamic Stabilizers

  • None

Stabilizers

  • Erector Spinae
  • Gastrocnemius
  • Gluteus Maximus
  • Levator Scapulae
  • Pectoralis Major – Clavicular
  • Quadriceps
  • Rectus Abdominis
  • Rhomboids
  • Soleus
  • Supraspinatus
  • Triceps – Long Head

Antagonist Stabilizers

  • None
Skeletal muscle systems for a muscular woman, with muscles highlighted in red that are use during resistance band pull up standing twists.

Tips for Better Results and Proper From

If you want to attain the optimum improvement, use these simple tips. Similarly, if you want to avoid injuries, follow these tips.

  • Use Multiple Bands To Raise The Resistance. If you find yourself easily doing 12 or more reps every set, then you need to increase the level of resistance. You can either do this by elongating the band further at the outset of the move or by including more bands. The popular procedure is to add additional bands due to the fact it is quickly repeatable to get a similar resistance on every workout.
  • Perform The Right Amount Of Sets Utilizing Rest. Your target, in the beginning, might be to do 3 sets to near fatigue. Nevertheless, you can build up to 5 sets. If your muscle tissue isn’t fatigued at the end of 3 – 5, something ought to change. Initally, you can increase the resistance to make each rep more difficult. Additionally, you can cut down on the rest time in between your sets.

Frequent Mistakes You Want to Be Sure To Avoid

You ought to refrain from these standard mistakes to support nice form and strength gains. Also

  • Stop Cheating. In most cases, cheating is utilizing momentum rather than the strain of your primary muscle tissue. Once in a while, some cheating on your final rep can be great to overload your muscle, but not for more than a few reps.
  • Stop Yourself From Using Too Little or Too Much Tension. Too little, and you will not be sufficiently employing your target muscle, excess, and you will likely need to cheat. Ensure that you can conduct between 8-12 reps with correct form.

Recap Of Resistance Band Pull Up Standing Twists

You ought to immediately be able to carryout resistance band pull up standing twists perfectly. Your next phase is to execute resistance band pull up standing twists as a part of a regular muscle building strategy.

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