Resistance Band Exercises for the Back: A Step-by-Step Guide

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If you want to build a strong and muscular back, but you don't have access to a gym or heavy weights, don't worry. Resistance band exercises for the back can get you an effective and challenging back workout. Resistance bands are versatile, portable, and affordable tools. They can help you target your back muscles from different angles. They provide constant tension. In this post, we will show you how to perform 12 of the best resistance band back exercises. We'll also explain how to combine them into a full-length back workout. You can do this workout at home, outside, or while traveling.

Anatomy of the Back Muscles

Before we dive into the exercises, let's review the anatomy of the back muscles. We'll also review their functions. Several large and small muscle groups, including the back, compose the body.

Trapezius (the 'traps')

The upper portion of the back houses this large muscle. It actively participates in scapular retraction, pulling the shoulder blades back. It maintains shoulder stability and ensures proper neck alignment.

Latissimus dorsi (the 'lats')

These are the largest muscles in the upper body and make up a significant percentage of the back. The lats contribute to pulling movements like pull-ups. One of their functions is to flex the torso laterally.

Rhomboids

These small muscles sit between the shoulder blades. They assist with scapular retraction and support the lats during pulling activities.

Erector spinae

These muscles run along both sides of the spine. Their primary function is to extend the spine and assist the lats with lateral torso flexion.

Teres major and minor

These are smaller muscles located close to the scapula (shoulder blades). Their main function is to promote stability of the humerus (upper arm bone) in the shoulder socket.

Benefits of Training the Back with Resistance Bands

Here are some of the advantages of using resistance bands for your back training:

  • Prominent back muscle contractions. Resistance bands offer linear variable resistance (LVR). This means the tension of the bands increases as you stretch them out and get closer to the top of each repetition. This forces your back muscles to contract harder at the top of each repetition. It could trigger a more significant growth response.
  • Resistance bands can help you establish a better mind-muscle connection. This connection is the ability to consciously activate and feel your target muscles during an exercise. This can enhance your performance, technique and results.
  • Resistance bands allow you to move your joints through a full range of motion. There are no restrictions or limitations. This can improve your mobility, flexibility and joint health.
  • Resistance bands reduce joint stress. They are gentler on your joints than free weights. Resistance bands do not create any impact or compression forces. This can reduce your risk of injury and inflammation. This is especially true if you have any existing joint issues or pain.
  • Resistance bands can be used for a wide range of back muscle exercises. They target your muscles from different angles and planes of motion. This variety of exercises is greater. You can also adjust the resistance level by changing the band's thickness, length, or position.

Choosing the Right Resistance Bands

To get the most out of your resistance band back exercises, you need to choose the right type and size of bands for your goals and fitness level. Here are some tips to help you select the best resistance bands for you:

Loop Resistance Bands

These are circular bands that come in different thicknesses and lengths. These bands are ideal for most back exercises. You can wrap them around your body parts or anchor them to a fixed object. They also provide more tension than other types of bands. They are more suitable for building strength and muscle mass.

Tube Resistance Bands

These are tubular bands that have handles or attachments at both ends. They are good for some back exercises that need pulling from both ends, such as rows or pulldowns. But they tend to have less tension than loop bands. This makes them more appropriate for beginners or warm-ups.

Mini Resistance Bands

These are small loop bands that are usually used for lower body or core exercises. They are not very effective for back exercises, as they have very low tension and limited range of motion.

Consider your current strength level when choosing the size of your resistance bands. Also, consider the difficulty of each exercise. Generally, thicker bands provide more resistance than thinner ones. Use thicker bands for stronger muscle groups or harder exercises. Use thinner bands for weaker muscle groups or easier exercises. You can also use multiple bands at once to increase the resistance level. Or, you can use a single band and adjust its length to change the tension.

Resistance Band Exercises for Back: 12 of the Best routines

Now that you know the basics of resistance band back training, let's look at some of the best exercises that you can do with bands. We have divided them into two categories: exercises that require an anchor point and exercises that do not. An anchor point is a fixed object that you can attach your band to, such as a door, a pole or a heavy piece of furniture. If you don't have an anchor point available, you can still perform many back exercises. Wrap the band around your body parts or use your own body weight as resistance.

Exercises that Require an Anchor Point

To perform these exercises, attach one end of the band to an anchor point. Then, pull the other end with your hands. You can adjust the height of the anchor point to change the angle of pull and target different parts of your back.

1. Resistance Band Lat Pulldown

This exercise mimics the cable machine lat pulldown. It's one of the best exercises for developing your lats and widening your back. To perform this exercise, you need to attach the band to a high anchor point, such as the top of a door or a pull-up bar. Then, grab the band with both hands and kneel down facing the anchor point. Keep your arms straight and slightly wider than shoulder-width apart. Pull the band down to your chest. Squeeze your shoulder blades together and flare your elbows out. Pause for a second and then return to the starting position.

2. Resistance Band Low Row

This exercise simulates the cable machine low row. It is another great exercise for strengthening your lats and rhomboids. To perform this exercise, you need to attach the band to a low anchor point, such as the bottom of a door or a sturdy table leg. Then, grab the band with both hands and sit down facing the anchor point. Keep your arms straight and slightly narrower than shoulder-width apart. Pull the band to your abdomen, driving your elbows back and keeping your spine neutral. Pause for a second and then return to the starting position.

3. Resistance Band High Row

This exercise replicates the cable machine high row. It is an effective exercise for working your upper back and traps. To perform this exercise, you need to attach the band to a high anchor point, such as the top of a door or a pull-up bar. Then, grab the band with both hands and stand up facing the anchor point. Keep your arms straight and slightly narrower than shoulder-width apart. Pull the band to your upper chest, raising your elbows up and keeping your shoulders down. Pause for a second and then return to the starting position.

4. Resistance Band Face Pull

This exercise copies the cable machine face pull. It is a fantastic exercise for improving your posture and shoulder health. It targets your rear deltoids, traps and rotator cuff muscles. To perform this exercise, you need to attach the band to a high anchor point, such as the top of a door or a pull-up bar. Then, grab the band with both hands and stand up facing...the anchor point. Keep your arms straight and slightly wider than shoulder-width apart. Pull the band to your face, spreading your hands apart and rotating your palms up. Pause for a second and then return to the starting position.

Exercises that Do Not Require an Anchor Point

You perform these exercises by wrapping the band around your body parts. You can also use your own body weight as resistance. You don't need any external object to attach your band to. This makes them more convenient and accessible.

5. Resistance Band Seated Row

This exercise resembles the cable machine seated row. The seated row is another excellent exercise for strengthening your lats and rhomboids. To perform this exercise, you need to sit down on the floor with your legs extended in front of you. Then, wrap the band around your feet and hold one end in each hand. Keep your arms straight and slightly narrower than shoulder-width apart. Pull the band to your abdomen, driving your elbows back and keeping your spine neutral. Pause for a second and then return to the starting position.

6. Resistance Band Bent Over Row

This exercise duplicates the dumbbell or barbell bent over row. The row is one of the most effective exercises for building mass and power in your back muscles. To perform this exercise, stand up with your feet shoulder-width apart. Place the middle of the band under both feet. Then, bend forward from your hips until your torso is almost parallel to the floor. Keep your back flat and knees slightly bent. Hold one end of the band in each hand with palms facing each other. Pull the band to your sides, squeezing your shoulder blades together. Keep your elbows close to your body.

7. Resistance Band Deadlift

This exercise emulates the traditional barbell deadlift. It targets your entire back. In particular, the erector spinae. To perform this exercise, stand in the middle of the band with your feet hip-width apart. Hold one end of the band in each hand with palms facing your body. Keep your back straight and bend your hips and knees to lower your torso. Then, extend your hips and knees to lift your torso back up, squeezing your glutes at the top of the movement.

8. Resistance Band Good Morning

This exercise is similar to the barbell good morning. It primarily targets the erector spinae and helps improve your posture. To perform this exercise, stand in the middle of the band with your feet shoulder-width apart. Loop the other end of the band over your neck and hold it with both hands for support. Keep your back straight and bend at your hips to lower your torso until it’s almost parallel to the floor. Then, extend your hips to lift your torso back up.

9. Resistance Band Pull Apart

This exercise is great for targeting your rhomboids and rear deltoids. Hold the band with both hands in front of your chest, arms fully extended and palms facing down. Keep your back straight and pull the band apart by moving your hands away from each other. Squeeze your shoulder blades together at the end of the movement.

10. Resistance Band Single Arm Row

This exercise is a unilateral movement. It can help address any imbalances in your back muscles. Stand on the middle of the band with your right foot and hold the other end of the band with your right hand. Bend your right knee slightly and lean forward from your hips, keeping your back straight. Pull the band up to your side, squeezing your shoulder blade at the top of the movement. Repeat the exercise with your left side.

11. Resistance Band Superman Pull

This exercise targets your entire back and also engages your glutes and hamstrings. Lie face down on the floor with your arms fully extended in front of you, holding the band with both hands. Lift your arms and legs off the floor. Pull the band apart at the same time, squeezing your shoulder blades together.

12. Resistance Band Reverse Fly

This exercise targets your rear deltoids and rhomboids. Stand in the middle of the band with your feet hip-width apart. Bend at your hips and knees and hold one end of the band in each hand with palms facing each other. Keep your arms slightly bent. Pull the band apart by moving your hands away from each other. Squeeze your shoulder blades together at the end of the movement.

Remember, consistency is key in any workout routine. Make sure to perform these exercises regularly. Maintain proper form to effectively strengthen your back muscles and prevent injury. Happy training!