♪ Bob and Brad ♪
♪ The two most famous physical therapists on the internet ♪
- Hi folks, I'm Bob Schrupp, physical therapist.
- Brad Heineck, physical therapist.
We are the most famous physical therapists
on the internet.
- In our opinion, of course Bob.
- Five best latissimus dorsi, or "lat", and tricep exercises
that you can perform at home with bands.
- Right? - Simple.
- Yeah. These are exercises that can be particularly
difficult to do, unless you have some special equipment.
You gotta go to the gym and have some pulleys and cables
and heavy weights and this and that.
- Especially the lats. - Right?
- The lats are really difficult to do unless you have
some inexpensive equipment, hint hint.
- Right.
- That, that can get you through.
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- Okay. So Bob,
this can be a really convenient thing for people.
Something they really wanna work on to get that V shape,
some of the guys, and those triceps,
and women want to get those triceps and everything.
- They want to keep things toned here a lot of times,
they don't want the flabby arm.
- And then you don't have time, 'cause you're busy,
you don't have time to go to the gym,
It's another step in your life. Just do it at home.
And then you don't want to spend a ton of money on it
if you can get away with it,
we've got the answer for all that here.
- That's right we got the answer right here.
- So, those lats, how we're gonna do 'em,
you need to get something from overhead in pulling down,
- Right.
- That's why weights don't work, they don't pull up.
- Right.
There's almost virtually no way you can do it with a weight.
- So if you've got something to connect it
to a wall or overhead, we use a wall anchor,
they work really well.
And now I'm just gonna work my lats here.
Now you can see I've got one band here and you think, well,
if you wanna change the resistance, what do you do?
You simply get a different color band,
a darker color band and use it.
Or like on here, you double up.
- There's a lot of different bands you can buy.
We like the Sanctband, or you can use whatever band you want
but these are very high quality bands.
- Right.
- I mean, these, you can just tell when you use 'em
they stretch out better and they're just high quality
if you're looking for that.
But you know, any of these bands, the ones with the clips
they work out really well too.
- All right, and they're all reasonably cheap
compared to buying a lot of big steel benches
and the big dumbbells etcetera.
- Right. My wife really likes this one.
She said, I've mentioned this before, she said,
if she didn't have that one at home doing that one,
she would actually have a gym membership because
it's the one that she just feels critical that
she wants to be able to do.
- Now I was doing an isometric chair before at home,
I usually don't do that I've got
other exercises for my legs, so I just put a stool down.
You can use an exercise ball if you have one of those,
I just put a stool down, and then I work those lats.
And now for the triceps might as well,
you're in the right position,
put your elbows right up against the wall,
and you simply use that.
- [Bob] There we go. Yeah.
- There we go. We can do both at once.
I always like to do both arms at once.
You don't have to, if you want do one arm at a time.
Ooh. And I'm gonna double up.
- [Bob] Now you're working. Now you're working hard.
- That's too much for me. So as far as repetition,
it all depends on what your goal is.
If you wanna make the muscles bigger, hypertrophy,
you're gonna go lower repetitions,
probably three sets of 10 is a good goal.
If you want higher in tone,
you wanna not get bigger muscles, but just tone up,
they go probably three sets of 20, 25, somewhere in there.
So higher reps, tone,
lower reps, more resistance, bigger muscles. All right.
- I think people are surprised sometimes Brad,
the amount of resistance you can get from these.
- Sure.
- 'Cause I do my pull ups and I double 'em up and I mean,
I get to number 12 and that's about all I can do.
- Right. Oh yeah.
You're gonna have to be a pretty strong,
beefy perfect person not to
get enough resistance with these.
- Right.
- And they're nice and variable,
because you just simply go farther away.
And like here, I'm not- It's strong.
They're gonna work for the vast majority of people. Okay.
Now the next one is for the lats. All right.
We're gonna face the wall, straight elbows,
relatively straight. And we're just gonna pull down.
And this is a nice posture.
One two Bob, you can point out that...
- Yeah. Look at how his shoulder blades are coming together.
And he's working his core a bit here too at the same time.
But this we love this for posture.
If nothing else, this is the one that you need to have
because it's very difficult, again, to simulate this at home
unless you have something you can attach it to.
- And I like to do these with good straight up posture.
You may have some people leaning forward like this
to get the lats more, I really don't like to do that.
'cause it puts more stress on the low back.
- Lean forward if you're supported basically,
so I'm jumping forward to the the answer here aren't I Brad?
- So there's the support, and you can see this one,
we're gonna go down to this level
and stay away from the higher one
so we get a little better angle.
If you happen to be a swimmer
this is excellent to improve your swim time.
So I'm using this hand here,
so that takes the stress off of my back,
and I'm gonna pull here, down,
and this actually doubles up against the lat,
and right at the end here you can do the tricep as well.
Or you can just combine it.
- See, he's keeping his back fairly straight here.
- And I'm putting a lot of weight on this stool.
My back is not holding, you know,
the arm is holding the back, taking the stress off,
and naturally you're gonna wanna work both arms. Okay.
This is one where I'm using one,
that'd probably be enough for me,
if you're a real big bruiser, you just simply double it up.
- [Bob] That's gonna be work.
Yeah. You won't be able to do it.
- That's too much for me.
- [Bob] Yeah. That's the purple Sanctband that's a lot.
- Okay. Now let's see. I wanna finish up with facing,
okay, facing away from the wall.
- [Bob] Oh you're doing your tricep.
- Yep. Tricep. I like to call this the vertical plank
because you're actually working
a lot of core with this right here.
I'm gonna lean into it.
Elbows here, and it's all tricep and core.
So it's a double header.
It's not just tricep, but you get some core workout as well.
- [Bob] This is nice if you're maybe a little bit elderly
and you can't get on the ground real easy,
this is a great way to work your core
without having to get down on the ground,
and it is easier on the joints too.
- Right. And if you're beginner, you're not gonna,
I'm getting out here so my triceps are
getting a good workout,
but there's no reason that you can't come in closer,
work one at a time if you'd like to,
if you wanna do higher reps.
So this is really for any level,
from beginner person to the advanced person,
it really offers a lot of variations.
- You wanna do a bonus one Brad?
Maybe facing the wall and pulling down?
Yeah on that one.
And then doing triceps.
- Oh right yeah. This is nice.
This is a nice way to do triceps as well.
Boom. If I had those big, massive triceps, I could show you
but mine aren't quite that...
- They're in there somewhere.
- Yeah they're in there!
Leave me I feel them working.
And it's so nice on the back, Bob,
I got a nice straight back,
there's no stress at all on my back
and really focusing on that tricep. Woo.
- What's nice about this,
you can whip through these fairly quickly.
You know you're not changing plates and stuff like that,
as a big weight set.
- Yeah you just leave 'em on the wall,
you need a little space about, five feet by eight feet
and then you can get through everything.
- And I remember Tom Brady,
the quarterback for the Patriots.
He's a big believer in using bands.
- Right. He actually wrote a whole book
on what he does to keep himself...
- TB 12, I think TB 12?
- Is that it?
- Tom Brady, yeah. One two or two or...
- So you know, if you can keep at forty years old
competitive as a quarterback in NFL.
He's doing something right.
- Yeah he's doing something right. Exactly.
So all right thanks everybody for watching.