The Aylio resistance band system is a powerful tool for sculpting your back. Men can achieve that sexy V-shape look and women can tone their lat muscles necessary for that perfect physique. Below are only a few of the back exercises that you can perform. The rest can be found the Aylio manual or instructional training DVD. (Note: You will need to use the door anchor for all of these.)
Different exercises require different levels of resistance. For each exercise, choose the level of resistance that you feel most comfortable with. Remember, if you find an exercise too easy, even with the heavy duty orange band, you can always stack additional bands to the handles or ankle straps for an added degree of difficulty. The Aylio system supports up to five bands and over 100 lbs. of resistance! Try to add a little extra resistance each time you perform an exercise to keep your body challenged.
Floor Back Pull
Difficulty: 5/10
Setup: Anchor the bands at the top of the door.
Motion: Kneel down on one foot facing away from the door approximately 4 feet away. With your arms slightly bent, bring the handles down toward your knee and then slowly back up.
One Arm Back Row
Difficulty: 3/10
Setup: Anchor the bands at the side of the door at chest height. Attach both sides of the band to one handle.
Motion: Stand facing the door approximately 4 feet away. With your legs slightly bent and your back straight, pull the handle with one toward your chest.
Laying Pullover
Difficulty: 3/10
Setup: Anchor the bands at the side of the door at knee height.
Motion: Lay on your back with your head closest to the door. Start by holding the handles above your head. Slowly bring down then handles to your waist and then back up over your head.
Lat Pullover
Difficulty: 5/10
Setup: Anchor the bands at the top of the door.
Motion: Kneel down facing the door. Hold both handles locked at your forehead and crunch down against the resistance until your elbows tap your knees. Then come right back up.
Seated Row
Difficulty: 2/10
Setup: Anchor the bands at the side of the door at knee height. Attach both sides of the handle to one band or hold two handles together.
Motion: Sit facing the door approximately 3 feet away. Start with your arms straight out and pull the handles toward your chest. Make sure to keep good posture.
Reverse Lat Extensions
Difficulty: 6/10
Setup: Anchor the bands at the top of the door.
Motion: Standing facing the door 3–4 feet away. Keep a slight bend in your knees. Start with your arms parallel to the floor and pull the handles down toward your hips until you arms are at your sides. Then slowly bring them back up to parallel position.
Lat Pull-down on Ball
Difficulty: 7/10
Setup: Anchor the bands at the side of the door at knee height.
Motion: Lay on the stability ball with your head 3–4 feet away from the door. Start with your arms slightly bent and aligned with your shoulders, then pull the handles until they reach your waist. Slowly move your arms back up toward the door.