ESPALDA

ROW with bar

1. The exercise you describe is known as the «Barbell and Band Row,» and it is a great exercise for working your back and shoulder muscles. Here I detail the steps to perform this exercise safely and effectively.
2. Place an elastic band around the bar and step on the band with both feet, shoulder-width apart.
3. Grip the bar with your hands, palms facing down and shoulder-width apart.
4. Keep your back straight and your shoulders back and down. Keep your abs tight to maintain correct posture.
5. Bring the bar up to your hip and exhale as you pull on the band and contract your back muscles. Hold the position for one second.
6. Lower the bar down and forward in a controlled manner while inhaling.
7. Repeat the movement 10 to 12 times, always maintaining good posture and controlling the movements.
8. Remember that it is important to choose the appropriate elastic band resistance, so that you can complete the exercise with good technique and without risk of injury. Also, if you are new to this exercise, start with a lower resistance and gradually increase as you feel more comfortable.

DEADLIFT

1. The exercise is called the «barbell and band deadlift,» and it is a great strength exercise that focuses on the lower body and back.
2. Put an elastic band under your feet and hold the bar with your hands. Make sure the band is tight before beginning the exercise.
3. Place your feet shoulder-width apart and keep your knees slightly bent. Hold the bar with your hands shoulder-width apart and keep your elbows extended.
4. Keep your back straight and tighten your abdominal muscles to keep your core stable.
5. Raise the bar off the ground by extending your legs and lifting the bar at the same time. Pull up on the elastic band as you raise the bar to increase resistance.
6. Once you are fully upright, hold the position for a second and then slowly lower the bar and elastic band to the starting position.
7. Repeat the exercise for 10 to 12 repetitions per set and perform 3 to 4 sets total.
8. It is important to remember that proper technique is essential to avoid injury and maximize the benefits of exercise. Be sure to maintain correct posture and avoid using too much weight to avoid any problems.

barbell row

1. The exercise is called «barbell and band row» and is a great exercise for developing strength and muscle tone in your back. Here I provide you with a step-by-step guide to perform this exercise.
2. Hook the elastic band to a fixed point at waist level and hold the fitness bar with both hands in a close grip position.
3. Stand with your feet one in front of the other for balance, and make sure they are about shoulder-width apart.
4. Bring the bar up and toward your body, about chest height.
5. Repeat this exercise for 10 to 12 repetitions per set and perform 3 to 4 sets total.

It is important to remember that you must maintain proper technique and correct posture to avoid injury and maximize the benefits of the exercise. Also, make sure to adjust the resistance of the elastic band according to your physical abilities and not to use too much weight to avoid unnecessary overload.

PULL OVER

1. The «pull over» exercise with a fitness bar and elastic bands is excellent for working the back, especially the latissimus dorsi muscles and the trapezius muscles.
2. Hook the fitness bar with the elastic bands at the top of the door. Make sure it is securely fastened.
3. Stand in front of the door with your feet shoulder-width apart and your back straight.
4. Take the fitness bar with both hands and stretch your arms upward, keeping your elbows slightly bent.
5. Lower the fitness bar, keeping your elbows slightly bent and your arms straight.
6. Raise the fitness bar back to the starting position and repeat the exercise several times.
7. It is important that you keep your back straight throughout the exercise and that you do not slouch. Additionally, you should avoid making sudden movements and control movement at all times.