Back Exercises With Resistance Bands

10 Back Exercises With Resistance Bands

If you don’t have free weights at home or belong to a gym, there are other ways you can train your back muscles.

One of the best alternatives to free weights is resistance bands. One study in 2019 found that training with resistance bands strengthens your muscles just as effectively as conventional gym equipment.

That means resistance bands are a great tool to help you improve your back strength and mobility.

If you are wanting to improve your posture, increase the strength of your back muscles, and improve mobility, check out these 10 back exercises with resistance bands we have chosen.

You can do these resistance band back exercises on their own or even pair them with a weight workout if you belong to a gym. Alternatively, you can use them as a warm-up or cool-down, or even alternate them with a free weight back workout.

Before we get started showing you our choice of back exercises with a resistance band, you first need to choose the best resistance band length.

The best resistance band for back exercises are ones that are 208cm resistance loop bands. These are also known as pull-up bands. These types of bands allow you to hold them in different ways, attach them to objects and loop them around your body.

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Most resistance bands come in different resistance levels. These range from very light to extremely heavy.

10 Best Back Exercises With Resistance Bands

Here are our top 10 back exercises you can do with a resistance band at home or even in the park.


1. Bent Over Row

1. First position the resistance band on the ground.
2. Stand on the center of the band and move your feet so they are hip-width apart.
3. Grab hold onto each end of the band
4. Bend at the waist and stick your butt out. Make sure you arch your lower back and keep your upper spine straight.
5. Pull up the band while keeping your elbows in.
6. Squeeze your shoulder blades and hold for 2-3 seconds.
7. Slowly return to the starting position.


2. Pull Up With Resistance Bands

If you are not used to doing pull-ups or want to do more repetitions, try using a resistance band while doing a pull-up. A resistance band can be also used for muscle ups or front levers if you want to try more difficult calisthenic movements.

To use a resistance band when doing pull-ups, start by:

1. Attaching the band to the bar
2. Put both feet into the bottom of the bands
3. Perform a pull-up as normal.


3. Face Pull With A Band

To do the face pull, secure the band onto something waist height. then pull the band towards your face, making sure your elbows and back a straight. Hold this position for a few seconds while squeezing your shoulder blades together. Then return to the starting position.

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If you want to increase the resistance, try standing further away. This will increase the resistance of the band.


4. Lat Pull Down With A Resistance Band

To do the lat pull down with a resistance band, start by attaching the band high up. Then either position yourself standing or by kneeling in front of it.

Keep a straight posture and pull the band towards your waist. Make sure you keep your arms straight and don’t allow them to bend. Hold this position for a few seconds and return to the starting position. You should feel the contraction in the lats when you hold the position for a few seconds.


5. Banded Deadlift

Start by looping each end of the band around your feet. Then stand in a wide stance and squat down and grab the middle of the band. While keeping your back slightly arched and your bum sticking out, pull the band up until you are in a standing position.
If you haven’t done this exercise before, we recommend starting with a light resistance band first and working your way up into a band with more resistance.


6. Single Arm Row With A Band

Start by hooking the ends of the band around your feet. Move into a wide forward stance and lean forward. Rest one hand on your knee and use the other hand to pull the band towards your solar plexus. Make sure you keep your back straight and knees slightly bent.


7. Reverse Fly

Start by standing in the middle of the band and hold both ends. Then lower your back slightly and keep your arms straight, while you lift the band and extend out your arms like a butterfly. Hold for a few seconds and then return to the starting position.

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8. Stiff-Legged Deadlift

If you are a beginner start with slightly bent legs. Alternatively, if you are more experienced with bands, keep your legs straight.

Stand on the middle of the band, either keep straight legs or bend them slightly. Grab each side of the band and stand up, straightening yourself up in the process. If done properly you should feel the exercise targeting your lower back and hamstrings.


9. Standing Row Resistance Band Exercise

Start by securing one end of the band to something, while holding the other end with your hands together. Position yourself so there is string tension in the band. Then pull the band towards your chest and hold for a few seconds. You should pull the band back enough so your shoulder blades come close together. Make sure you don’t allow your elbows to flare outwards.


10. Banded Pull Apart

To do the banded pull apart, start by holding each end of the band. Then hold the band out in front of you with straight arms. Next, try to pull the band evenly on each side. Hold for 2-3 seconds once you can pull it apart anymore and squeeze your shoulder blades together.

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