Back & Trap Exercise: this exercise can be performed at home

Breathe in through your nose when your arms are in the down position and slowly release the air through your mouth as you raise your arms upwards.  You should have expelled all the air out when the bar has touched your chin.  Breathe in through your nose as you return your arms to the down position. 

Step with both feet on a Resistance Band; thread a wooden or metal bar through the handles.   
Back exercises

Benefits: Traps and Frontal Shoulder Muscles – Reps: One Minute (Cardiomuscular™ system) 

Step with both feet on a Resistance Band; thread a wooden or metal bar through the handles.   

  • Grab the bar so the Resistance Bands are on the inside of your hands and you gripped the bar with your hands 3 inches apart.  Feet shoulder width apart, abs tight. 
  • The bar should be resting in front of you on your thighs.   
  • Slowly raise the bar upwards till the bar touches your chin.  Squeeze tight, release the shoulders back down. Repeat.  

Do Not Make Jerking Moves While Performing This Exercise.  Keep You Head Up And Back Straight Throughout This Whole Exercise. 

Additionally the grip should be firm but not tight to avoid any nerve damage in the hands
The key element here is to avoid injury at all cost


 
Possible Damage From Incorrect Lifting: lower back pain, shoulder damage, tendon and ligament damage. 

The key element here is to avoid injury at all cost. Some of the pitfalls that take place causing undue stress, as well as injury is the speed in which we release the weight and not necessarily when we make the exertion. The complete repetition must be done at the exact same speed when we are exerting to lift the weight, as when we are releasing it, to avoid velocity to put hundreds of pounds of pressure on the joints, ligaments, and tendons of that particular body part. Additionally the grip should be firm but not tight to avoid any nerve damage in the hands. Once those items are mastered the correct breathing will help muscle growth and focus and concentration will allow you to put the most effort into the particular muscle that you’re working out.  Above all do not sacrifice form for weigh or repetitions… never sacrifice form. 

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