9 Resistance Band Workouts for Back

9 Resistance Band Workouts for Back

Want a back that is incredibly strong? Stop daydreaming and get to work instead!

We compiled the best resistance band back exercises. These exercises can help you accomplish your goals, whether you’re trying to develop a V-shape or are looking for a more difficult variation of your standard bodyweight exercises.

Is Resistance Bands Good for Your Back?

What is the quick and simple response? Yes!

Tension and progressive overload, also known as the amount of resistance and gradually increasing resistance over time, are the two factors that cause your muscles to grow.

With a different kind of resistance than free weights or machines, bands can help you with both of these. Resistance increases as you pull the band farther apart or closer together, forcing you to use your muscles in a different way.

Three additional advantages of resistance bands include their portability, affordability, and versatility.

9 Resistance Band Workouts for Back

How to Pick the Best Resistance Bands for You?

A resistance band is a great tool for a great workout. In fact, one study shows that “training with elastic resistance provide strength gains similar to training with conventional resistance,” like free weights.

Prepared to join the opposition? Before working your back with resistance bands, take into account the following.

Understand the muscles you want to work on. Work your lats, traps, and rhomboids with a strong emphasis if you want a strong back. The erector spinae, multifidus, and quadratus lumborum are some of the core muscles that support the protection of your back.

Pick a resistance band type. There were many different types (and hues) of resistance bands.) The most common are:

  • There is a handle on each end of the bands, allowing you to grab onto them.
  • Superbands, a favorite among the CrossFit community. Heavy-duty rubber is used to make these bigger bands.
  • Mini bands are smaller, circular loop bands also known as mini bands. Perhaps you saw them in a yoga or Pilates class.

9 Resistance Band Workouts for Back

Bird Dog Press

  • On the center of a resistance band with handles, stand with your feet hip-width apart. One end of the band should be wrapped around the middle of each foot.
  • Come to hands and knees with a handle in each hand, with hands directly below shoulders and knees directly under hips.
  • Maintaining a braced core and a flat back, extend your banded arm and leg behind you. After pausing, go back to where you were.
  • Turn your arms and legs, then finish the reps on the same side.

Straight-Arm Lat Pull-Down

  • Attach a handle-equipped resistance band to a solid, immovable object just above the head. (Using a door as an anchor for the resistance band works well.)
  • With your arms straight in front of you and your palms down, grasp the handles. Retract yourself until the band starts to tense. The beginning place is here.
  • Pull both handles down to your sides while maintaining a straight back, a high chest, and relaxed shoulders. Resuming from where you left off after pausing.

Lat Pulldown

  • The distance between your feet should be shoulder-width. Your arms should be extended as you hold the band about 6 inches from each handle.
  • You should raise your arms above your head, maintain a neutral pelvis, and engage your core.
  • Pull the band straight down to your chest, straightening your arms as you do so until they are parallel to the floor. This movement is being controlled by your lats.
  • Back off and restart.

Reverse Flies

  • To an immovable object at about chest height, fasten the handles-down center of a resistance band.
  • Arms should be extended straight out in front of you with palms facing each other as you grasp the handles of the band while keeping an angle in your elbows. Take a step back until the band starts to tense. The starting place is here.
  • Open your arms to your sides while keeping your core engaged and your shoulder blades squeezed together.
  • Return your arms to the starting position gradually.

Seated Rows

  • Sit on the floor with your legs straight out in front of you. The soles of both feet should be wrapped with the center of a resistance band with handles. To add more resistance, wrap the band’s ends around the center of each foot.
  • Pull both hands toward your rib cage while squeezing your shoulder blades together. Sit up straight, engage your core, and pull both hands toward your rib cage with the palms facing inward.
  • To allow your hands to regain their initial position, let go of your arms.

Band Pull-Aparts

  • Palms facing down, grasp the ends of a sizable resistance band. (If your band has handles, place the band itself below the handles to increase tension.)
  • Your arms should be straight and raised in front of you at shoulder height while you are standing with your feet slightly apart. This is where things begin.
  • To release the band, contract your shoulder blades, open your arms to your sides, and engage your core.
  • Return your arms to the starting position slowly.

Superman Lat Pull

  • Lie on your stomach, chest and arms lifted off the floor, palms facing down, holding the ends of a light resistance band in each hand. This is where you are starting.
  • Draw a half-circle with your right arm, keeping it straight, extending it out to the side and down toward your right thigh. Your left arm should still be held straight up in the air.
  • Slowly reverse the motion to get back to where you were.
  • Do the same amount of reps on your left and right arms.

Resistance Rows

  • Stand in the middle of a resistance band with handles, your feet hip-width apart. When holding the handles, turn your palms inward toward each other and wrap one end of the band around the middle of each foot.
  • While maintaining a straight back, slant your hips forward by about 45 degrees.
  • Pull your hands up to your rib cage and squeeze your shoulder blades together at the top as you keep your core engaged and your back straight.
  • Repeat after releasing your arms.

Bent-over Row

  • Your resistance band’s handles should be held while you step on it with both feet and then cross them.
  • Hinge at the hips 45 degrees, keeping your arms out in front of you, and allowing your knees to slightly bend.
  • Pull your elbows up and back toward the wall behind you while maintaining a neutral spine. Drive the movement with your lats.
  • Without opening your chest, pause at the top and then let go back to the beginning.


Resistance bands are a flexible way to improve your posture while working from home and strengthen your back muscles. Include these resistance band back exercises in your current routines or perform them back to back (ha!) for an effective workout you can do just about anywhere.

Lower Belly Pooch: Causes&how to Lose It Previous post Lower Belly Pooch: Causes&How to Lose It
10 Resistance Bands for Arms Next post 10 Resistance Bands for Arms