10 Best Resistance Band Back Exercises Workout Ideas

Resistance band exercises are a great way to target and strengthen your back muscles. Whether you’re working out at home or at the gym, incorporating these exercises into your routine can help improve your posture, increase back strength, and prevent injuries. In this article, we will explore 10 of the best resistance band back exercises that you can try for a challenging and effective workout.

1. Bent-Over Rows: Stand with your feet shoulder-width apart and place the resistance band around your mid-foot. Hold the band with your palms facing in and your arms straight. Bend your knees slightly, hinge at the hips, and bring your torso forward while keeping your back straight. Pull the band towards your body, squeezing your shoulder blades together. Slowly release the tension and repeat for the desired number of reps.

2. Lat Pull-Downs: Attach the resistance band to an overhead bar or sturdy object. Stand or kneel facing the bar with your arms straight and shoulder-width apart. Grab the band with an overhand grip, palms facing down. Keep your chest up and core engaged as you pull the band down towards your upper chest. Pause for a moment and then slowly return to the starting position.

• 3. Straight-Arm Pull-Downs: Attach the resistance band to an overhead bar or sturdy object. Stand with your feet shoulder-width apart and hold the band with your arms straight overhead. Pull the band down towards your thighs, keeping your arms straight. Squeeze your shoulder blades together and then slowly release the tension as you return to the starting position.
• 4. Renegade Rows: Start in a high plank position with a resistance band looped around your hands. Your wrists should be directly under your shoulders and your body should form a straight line from head to heels. Engage your core and row one arm up, keeping your elbow close to your body. Lower the arm back down and repeat on the other side.
• 5. Superman: Lie face down on the ground with your arms extended in front of you. Place the resistance band around your ankles and loop it in your hands. Lift your arms, chest, and legs off the ground as high as possible, squeezing your back muscles. Hold for a moment and then slowly lower back down.

1. 6. Deadlifts: Stand on the resistance band with your feet shoulder-width apart. Hold the band with both hands, palms facing in. Hinge at the hips, keeping your back straight, and lower the band towards the ground. Engage your glutes and hamstrings to stand back up, pulling against the resistance of the band.
2. 7. Chest Supported Rows: Lie face down on a bench with your chest and stomach touching the surface. Hold the resistance band with your arms shoulder-width apart and palms facing each other. Keeping your elbows close to your body, pull the band towards your chest, squeezing your shoulder blades together. Slowly release the tension and repeat.
3. 8. High Rows: Stand on the resistance band with your feet shoulder-width apart. Hold the band with your palms facing down, hands at shoulder level. Bend your elbows and pull the band towards your chin, squeezing your shoulder blades together. Slowly release the tension and repeat.
4. 9. Face Pulls: Attach the resistance band to a sturdy object at chest height. Stand facing the object and hold the band with your palms facing each other. Step back to create tension in the band. Pull the band towards your face, squeezing your shoulder blades together. Slowly release the tension and repeat.
5. 10. Single Arm Rows: Stand on the resistance band with your feet shoulder-width apart. Hold one end of the band with your left hand and step back to create tension. With your right hand on your hip, bend your left elbow and pull the band towards your chest, squeezing your shoulder blade. Slowly release the tension and repeat on the other side.

These resistance band back exercises can be incorporated into your regular workout routine to target and strengthen the muscles in your back. Always start with a warm-up before you begin and remember to use proper form and technique to avoid strain or injury. As you become more comfortable with the exercises, you can gradually increase the tension of the bands or try more challenging variations to further enhance your back strength and overall fitness level. Enjoy your workout and reap the benefits of a strong and healthy back!

Quick Summary

In this article, we will be discussing 10 of the best resistance band back exercises that you can incorporate into your workouts. These exercises are designed to target and strengthen the muscles in your back, helping you improve your posture and overall back strength. Whether you are a beginner or an advanced exerciser, these exercises can be modified to suit your fitness level.

1. Resistance Band Lat Pull-Down: This exercise mimics the traditional lat pull-down machine but uses a resistance band instead. Start by anchoring the band above your head and gripping it with both hands. Pull the band down towards your chest, focusing on engaging your lats and squeezing your shoulder blades together.

2. Resistance Band Row: Stand with both feet shoulder-width apart, bend your knees slightly, and hinge forward at the hips. Anchor the resistance band under your feet and hold the handles with your palms facing each other. Keeping your back straight, pull the band towards your body, squeezing your shoulder blades together.

3. Resistance Band Superman: Lie on your stomach with your legs straight and your arms reaching forward. Anchor the resistance band around your feet and bring your arms up and out to the sides, like Superman flying through the air. This exercise targets your lower back muscles.

4. Resistance Band Face Pull: Anchor the resistance band around a sturdy object at chest height. Hold the band with your palms facing down and step back until there is tension in the band. Pull the band towards your face, keeping your elbows high and squeezing your shoulder blades together.

5. Resistance Band High Row: Anchor the resistance band around a sturdy object at chest height. Hold the band with your palms facing down and step back until there is tension in the band. Pull the band towards your chest, keeping your elbows high and squeezing your shoulder blades together.

6. Resistance Band Single-Arm Row: Stand with one foot in front of the other and anchor the resistance band under your front foot. Hold the band with one hand, palm facing in. Keeping your back straight, pull the band towards your body, squeezing your shoulder blade.

7. Resistance Band Bent-Over Row: Start by standing on the center of the resistance band with both feet hip-width apart. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Holding the band with both hands, pull the band towards your body, squeezing your shoulder blades together.

8. Resistance Band Pull-Apart: Stand with your feet shoulder-width apart and hold the resistance band with both hands, palms facing down. Keeping your arms straight, pull the band apart, squeezing your shoulder blades together. This exercise targets your upper back muscles.

9. Resistance Band Reverse Flye: Anchor the resistance band around a sturdy object at chest height. Hold the band with your palms facing each other and step back until there is tension in the band. Keeping your arms straight, bring the band out to the sides, focusing on squeezing your shoulder blades together.

10. Resistance Band Wall Slide: Stand with your back against a wall and hold the resistance band with your palms facing up. Start with your arms bent at a 90-degree angle, elbows at shoulder height. Slowly slide your arms up the wall, extending your elbows as much as possible, and then slowly lower them back down.

Our Top Resistance Band Back Exercises

If you’re looking to increase your back strength and improve your posture, resistance band exercises are a great option. Resistance bands provide the resistance your muscles need to work against, making them an effective tool for building back muscles. Here are some of the best resistance band back exercises that you can incorporate into your workout routine:

• Seated Rows: Sit on the floor with your legs extended and the resistance band wrapped around your feet. Hold the band with both hands, palms facing each other. Pull the band towards your chest, keeping your elbows close to your body. Slowly release back to starting position.

• Single-Arm Rows: Stand with one foot in front of the other, and place the resistance band under the front foot. Keep your back straight and hinge forward from the hips. Hold the band with one hand and pull it towards your side, keeping your elbow close to your body. Slowly release back to starting position.

• Superman Pull-Downs: Stand with your feet shoulder-width apart and the resistance band anchored above you. Hold the band with both hands, palms facing forward. Pull the band down towards your chest, keeping your elbows close to your body. Slowly release back to starting position.

These exercises target different muscles in your back and can be done using a resistance band. They work by mimicking the motion of pulling or rowing, which strengthens your back muscles. The resistance provided by the band allows you to control the tension and intensity of the exercise, making it suitable for all fitness levels.

Before starting these exercises, it’s important to ensure that you have the correct form and posture. Stand tall with your feet shoulder-width apart and your knees slightly bent. Keep your back straight and shoulders relaxed. Always start with a light resistance band and gradually increase the tension as your strength improves.

1. Face Pull

The face pull is one of the best resistance band back exercises to target your upper back and rear deltoid muscles. It also engages your shoulders and core, making it a great overall upper body workout.

To perform the face pull exercise, start by standing with your feet shoulder-width apart and facing a wall. Attach the resistance band to a high anchor point, such as a pull-up bar or machine. Grab the band with an overhand grip, palms facing down, and step back until you feel tension in the band.

Bend your elbows and pull the band towards your face, squeezing your shoulder blades together. Your hands should end up just above your shoulders, with your elbows pointing out to the sides. Avoid shrugging your shoulders up towards your ears and keep your back straight throughout the motion. Return to the starting position and repeat for the desired number of repetitions.

Benefits:

Targets upper back and rear deltoid muscles Engages shoulders and core Improves posture and shoulder stability Can help prevent neck and shoulder strain

Tips:

Start with a lighter resistance band and gradually increase the tension as you build strength. Keep your elbows bent and pointed out to the sides throughout the exercise. Focus on squeezing your shoulder blades together at the end of the movement. Avoid using your biceps to pull the band; the movement should come from your upper back. Perform the face pull before other upper body exercises to ensure proper form and muscle activation.

2. Bent Over Row

The bent over row is a highly effective exercise for targeting and strengthening the back muscles using a resistance band. This exercise focuses on the mid and upper back muscles, such as the rhomboids, lats, and traps.

To perform the bent over row with a resistance band, start by standing with your feet shoulder-width apart on the middle of the band. Hold the band with both hands, palms facing each other, and bend your knees slightly. Bend forward at the hips while keeping a straight back and reach down towards your knees.

With your arms fully extended, pull the band towards your body, squeezing your shoulder blades together. Keep your elbows close to your sides and focus on using your back muscles to initiate the movement. Slowly return to the starting position and repeat for the desired number of reps.

This exercise can be modified by using different types of resistance bands. Thicker bands will provide more resistance, while thinner bands are more suitable for beginners. You can also try looped bands or single-arm rows to target specific areas of the back.

3 Lat Pull-Down Resistance Band Exercise

One of the key exercises that should be included in your resistance band back workout is the Lat Pull-Down. This exercise targets the latissimus dorsi muscles, which are the large muscles in your back that are responsible for pulling your arms down and in towards your body. By incorporating the Lat Pull-Down into your routine, you can improve your posture and increase your overall back strength.

To perform the Lat Pull-Down with a resistance band, start by securing the band above you. You can either attach the band to a door frame or use a looped band that is already anchored to a high point. Stand facing the band with your feet shoulder-width apart. Reach above your head and grab the resistance band with your palms facing forward and your hands shoulder-width apart.

From this starting position, begin the exercise by pulling the band down towards your body. Keep your elbows straight and your shoulders down as you pull the band towards your chest. As you reach the bottom of the motion, squeeze your back muscles and pause for a moment before slowly returning to the starting position. Repeat this exercise for 10-15 repetitions or as many times as your training plan prescribes.

When performing Lat Pull-Downs with a resistance band, it is important to maintain proper form. Keep your back straight and avoid straining your neck or middle back. Focus on using your back muscles to pull the band down, rather than relying on your arms or shoulders. To make the exercise easier, start with a lighter resistance band or adjust the band’s position to decrease the tension. Conversely, to increase the difficulty, use a heavier band or adjust the band’s position to increase the tension.

Single Arm Rows: An Effective Back Exercise

The single arm row is one of the best exercises for targeting the muscles in your back. It is a great exercise to include in your resistance band workout routine as it helps strengthen your back and improve your posture.

To perform the single arm rows, start by standing with your feet shoulder-width apart and your knees slightly bent. Loop the resistance band around a sturdy object such as a wall or machine at chest or shoulder height. Stand facing the band, hold the band with one hand, and take a few steps back to create tension in the band.

Next, bend your upper body forward, maintaining a straight back and keeping your core engaged. Extend your arm straight out in front of you, pulling the band towards your body in a rowing motion. As you pull, squeeze your shoulder blades together and focus on using your back muscles. Keep your elbow close to your body and avoid any swinging or jerking movements.

It’s important to note that when performing single arm rows, you should always maintain proper form and avoid straining your back. Start with a lighter resistance band or fewer repetitions if you find it difficult to maintain good form. As you become more comfortable, you can increase the resistance or the number of repetitions to challenge your muscles further.

Tips for Performing Single Arm Rows:

• Keep your back straight and core engaged throughout the exercise.
• Focus on pulling with your back muscles, rather than using your arms.
• Avoid any jerking or swinging movements.
• Start with a lighter resistance band or fewer repetitions if you’re new to the exercise.
• Gradually increase the resistance or repetitions to progress and challenge your muscles.

By incorporating single arm rows into your resistance band workout routine, you will effectively target your back muscles and improve your posture. This exercise can be done anywhere, making it a convenient option for those who prefer to train at home or while on the go. Remember to always listen to your body and rest as needed during your training sessions to avoid overexertion or injury. With consistent practice, you’ll see improvements in your back strength and overall fitness level.

5 Pull Apart

In the context of resistance band back exercises, the “Pull Apart” is a versatile movement that targets the muscles in your upper back and shoulders. This exercise is great for anyone starting their resistance band training journey or for those looking to add variety to their workout routine.

To perform the Pull Apart, start by standing with your feet shoulder-width apart and holding the resistance band with both hands, palms facing down. Make sure the band is stretched out in front of you with slight tension. If the band is too loose, you may need to step closer to increase the tension.

The movement begins by slowly pulling the band apart, bringing your hands out to each side while keeping your arms straight. Imagine trying to pull the band apart as far as possible. Your shoulder blades should squeeze together as you perform this motion.

Many find that the Pull Apart is easier to do if they slightly bend their knees and hinge forward at the hips. This can help engage the back muscles even more. Make sure to maintain proper form throughout the exercise, keeping your core engaged and your spine in a neutral position.

6. Deadlift

The deadlift is a powerful exercise that targets multiple muscle groups in your back, including the erector spinae, glutes, and hamstrings. Using a resistance band for deadlifts adds an extra challenge and helps increase overall strength.

To perform the deadlift with a resistance band, follow these steps:

1. Stand on the center of the band with your feet shoulder-width apart.
2. Hold the band with both hands, palms facing your body, and let it hang in front of your hips. Make sure there’s tension in the band.
3. Bend your knees slightly and hinge at the hips, keeping your back straight and chest lifted.
4. Slowly lower your upper body towards the ground, allowing the band to stretch and increasing tension.
5. Once your hands reach mid-shin level or lower, engage your glutes and hamstrings to come back up to the starting position.
6. Repeat the movement for the desired number of reps.

The resistance band deadlift offers several advantages. One is that it helps strengthen the same muscles used in conventional deadlifts, but with less strain on the lower back. Additionally, using a resistance band forces you to engage your core and stabilizer muscles more to maintain balance and control throughout the exercise. It is also a great exercise for correcting muscle imbalances and improving overall posture.

7 Standing Rows

The standing row exercise is a great way to target your back muscles using resistance bands. It is a shoulder-width exercise that can be done anywhere and at any time with the help of a resistance band. This exercise works the muscles in your upper back, including your traps, rhomboids, and rear deltoids.

To perform standing rows, start by standing with your feet shoulder-width apart. Hold the resistance band in both hands, with your palms facing each other. Step on the band with one foot to keep tension on it throughout the movement. You can also loop the band around a sturdy anchor, such as a doorknob or pole. Make sure to maintain a straight posture, with your chest up and shoulders relaxed.

To begin the exercise, keep your arms fully extended and slowly pull the band towards your body, squeezing your shoulder blades together. You should feel the tension in your back muscles as you pull the band towards your chest. Pause for a moment at the top of the movement, then slowly release the band back to the starting position. Repeat the exercise for the desired number of repetitions.

This exercise can be modified to increase or decrease the difficulty level. If you find the standing position too challenging, you can perform the exercise while sitting on a chair. On the other hand, if you want to make it more challenging, you can use a thicker resistance band or increase the number of repetitions. Be sure to maintain proper form throughout the movement to avoid any strain or injury.

8 Reverse Flye

The reverse flye is a great back exercise that targets the muscles in the upper back, including the rhomboids and rear deltoids. It can be done using resistance bands, which provide an easier alternative to using machine or free weights.

To perform the reverse flye with resistance bands, start by standing with your feet shoulder-width apart and your knees slightly bent. Loop the resistance band around a stable anchor, such as a wall or handle. Hold one end of the band in each hand, with palms facing inwards and arms extended in front of you. Your hands should be at chest height, with a slight tension in the band.

From this starting position, squeeze your shoulder blades together as you pull your hands apart, moving your arms out to the sides in a controlled motion. Imagine you are trying to reach your hands behind you without bending your elbows. Keep your back straight and your posture upright throughout the movement.

This exercise can also be performed lying face down on a bench or stability ball, with the resistance band looped around your feet. The same principles apply, with the goal of pulling your hands apart and squeezing your shoulder blades together to target the upper back muscles.

The reverse flye is an effective exercise for increasing back strength and improving posture. By incorporating it into your workout routine, you can develop stronger muscles in your upper back, which can help with other exercises such as deadlifts and rows.

Superman

One of the best resistance band back exercises is the Superman. This exercise targets the muscles in the middle and lower back, as well as the glutes and hamstrings. It can be performed in a standing position, making it a convenient workout option.

To do the Superman with resistance bands, start by standing with your feet shoulder-width apart and your knees slightly bent. Loop the resistance band around your hands, and hold it with your palms facing upwards. Extend your arms straight out in front of you, with the band stretched tight.

From this starting position, bend at the waist, keeping your back straight and your chest facing forward. Reach your arms towards the ground, as though you’re trying to touch your toes. As you bend forward, you’ll feel a stretch in your back muscles.

Once you reach the lowest point of the movement, slowly straighten back up to the starting position. Focus on using your back muscles to pull yourself upright, rather than relying on your arms or shoulders. This will help to increase the strength and stability of your back.

Repeat the Superman exercise for a desired number of reps, and then switch to the other side. You can also perform this exercise with a single resistance band looped around a sturdy object, such as a wall or a machine, for added stability. Just be sure to always maintain proper form and avoid any strain on your back.

10 Straight Leg Deadlift: Strengthen Your Back with Resistance Bands

The straight leg deadlift is a powerful exercise that targets the muscles in your back, including your lower back, glutes, and hamstrings. It is an effective way to build strength and increase flexibility in these areas. By using resistance bands, you can add an extra level of resistance to the exercise, making it even more challenging and beneficial for your back muscles.

To perform a straight leg deadlift with resistance bands, start by standing with your feet shoulder-width apart and the band looped around your feet. Hold onto the handles of the band, palms facing towards you, and keep your arms straight throughout the exercise.

With a slight bend in your knees, hinge forward at your hips while keeping your back straight and your core engaged. Lower the band down towards the ground, feeling a stretch in your hamstrings as you go. Keep your head facing forward and avoid rounding your back.

Slowly return to the starting position by squeezing your glutes and driving your hips forward. Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and feeling the tension in your back muscles.

There are many variations of the straight leg deadlift that you can try with resistance bands, such as the single-leg deadlift or the bent-over row. Each variation targets slightly different muscles and can be incorporated into your workout routine to keep your back training challenging and effective.

Always make sure to warm up before starting any exercise, especially those that involve your back. You can warm up by doing some dynamic stretches, such as arm circles or trunk rotations, to increase blood flow to your muscles and prepare them for the workout.

• Tips for proper form:
• Keep your back straight and core engaged throughout the exercise.
• Avoid rounding your back or straining your neck.
• Slowly lower the band towards the ground, feeling a stretch in your hamstrings.
• Squeeze your glutes and drive your hips forward to return to the starting position.

By incorporating straight leg deadlifts with resistance bands into your back workout routine, you can increase the strength and flexibility of your back muscles. This exercise targets multiple muscle groups and can help improve your posture and overall back health. Remember to start with lighter resistance bands and gradually increase the tension as you build strength. Consult with a fitness professional if you have any concerns or if you’re looking for specific exercises tailored to your needs.

Are You Going To Try These Resistance Band Back Exercises?

If you’re looking to strengthen your back muscles, resistance band exercises can be a great addition to your workout routine. Not only do bands provide resistance throughout the entire range of motion, but they also offer versatility and convenience. Here are 10 back exercises that you can try using resistance bands.

• Wall Pull-Down: Start by standing facing the wall with your back straight and the band looped around a sturdy hook or handle above your head. Grab the band with your palms facing down and pull it down towards your chest, keeping your elbows close to your sides. This exercise targets your upper back and shoulders.
• Bent Over Rows: Begin by standing with your feet shoulder-width apart, loop the band around a sturdy object and hold one end of the band in each hand. Bend forward at the hips, keeping your back straight and extend your arms straight in front of you. Then, pull the band back towards your chest, squeezing your shoulder blades together. This exercise targets your mid-back muscles.
• Superman Rows: Lie face down on the ground with the band looped around your feet. Reach forward with your arms straight above your head, then pull the band towards your body by squeezing your shoulder blades together. This exercise targets both your upper and lower back muscles.
• Single-Arm Rows: Stand with your feet shoulder-width apart and loop the band around a sturdy object at waist height. Hold one end of the band in your right hand, palm facing your body. Step back to create tension in the band and pull it towards your body, keeping your elbow tucked close to your side. This exercise targets your lats and upper back.

Before starting any new workout program, it’s important to consult with a professional trainer or healthcare provider to ensure the exercises are suitable for your fitness level and any pre-existing conditions you may have. Remember to maintain proper form and posture throughout each exercise to maximize their benefits and minimize the risk of injury. By incorporating these resistance band back exercises into your routine, you’ll be on your way to achieving a stronger and more toned back!