Five Star Education – Long box Exercise Series

My Long box Series

I have decided to share the exercises I think are some of the best for our bodies. The long box series is an exercise featured in our band workout sessions, as it is smashing for the lats and upper back area, some of the most under utilised muscles in our body. Even some of the fittest celebrities have visible body-fat in this area. Working these muscles will assist in pulling our shoulders back and improving our upper back posture. The area behind the shoulders is some of the most difficult areas to remove body-fat and strengthen. This exercise series will help to do that. Pulling movements like these are so important to build strength and straighten our bodies as we spend so much time sitting that these muscles tend to switch off. I picked band exercises as they are easy to do, are very effective and only require a small piece of inexpensive equipment that anyone can pick up.


  • Long Box circle armsAttach your band so that the pull comes from low down, a tree or a bench in a park would be the correct height. A band with a moderate resistance would be suitable as you can adjust the strength by moving away to make it stronger or moving closer to make it easier.
  • You require a long bench for this exercise. Pick anything without a back on it. Obviously a gym bench is best but a park bench would be suitable as well.
  • Lie down with your stomach on the bench and the band attached in front of you.
  • The first exercise is the circle. Pull the band in a circle movement around so you finish touching your hips. Breathe out as you pull down on the band. Repeat this exercise up to 30 times for each set.
  • Second exercise is a Tricep Kickback. Bring your elbows to waist height and keep them there. Push the band and straighten the arms with each movement. Repeat this up to 20 times per set.
  • Third exercise is the band Lat Pull-down  Extend the arms forward so the band is pulling less (elbows are beside the head). Pull down and bring the elbows to the waist area. Breathe out as you pull the arms to the waist. Repeat this up to 30 times per set. Lift the legs off the bench for this exercise to work the Glutes at the same time.

Training Tips

  • Start with the band a shorter length to make iLong box circlet a little easier. As you get stronger, move away and make the band longer and the resistance stronger.
  • Start with as many reps as you can do, up to the desired amount. As you get stronger increase the amount of reps and sets you do to increase your strength.
  • Keep your shoulders away from your ears, lengthen out your spine and keep your back straight. Think about keeping the shoulders back during this exercise and you will feel it in the right spot.

I always prefer lower resistance and more repetitions with all my training. Obviously if your aim is to bulk up, more reps with stronger resistance is optimal but be aware that technique can sometimes be compromised when you do this. Most people I see on a daily basis want to lean up and get stronger without too much bulk and band exercises are perfect for that. Make sure you have someone to watch you who has an idea of how to perform the exercises you are doing, a trainer or a friend with experience is always helpful.

I have included a quick video demonstrating this exercise so you will see how to do it properly. Take a look and if you have any questions about this exercise or any other please feel free to post in the comments section and I will get back to you!



Happy training!

Tags: ,

No comments yet.

Leave a Reply