7 Best Resistance Band Back Exercises + Home Workout

Resistance Band Back Exercises – Introduction

Can you use resistance band exercises to build a more muscular back?

Resistance bands are a great alternative to free weights and strength training machines.

Armed with your trusty resistance bands, you can work out almost anywhere; at home, in a hotel room, at the park, or on the beach.

Not only are resistance bands ultra-portable, but they’re also easy on your joints.

When you work out with bands, the resistance comes on gradually, and there is no shock loading on your joints or muscles.

As a result, banded moves have a lower risk of injury than barbells or dumbbells.

That’s why physical therapists are such huge fans of resistance training bands.

You can use resistance bands to build muscle size, increase your strength, tone up, and burn fat.

There are many different types of resistance bands to choose from, and they’re available in a wide range of tensions, from very light to super-heavy.

The question remains, what are the best resistance band exercises you can do for your back?

To that end, this article reveals the seven best back exercises you can do with resistance bands and a simple workout to build the back of your dreams.

The 7 Best Resistance Band Back Exercises

#1. Resistance band deadlifts 

Focus: all major back muscles 

It’s hard to beat the deadlift for whole body strength gains and building muscle mass.

While the deadlift appears to be a deceptively simple exercise, just lift a barbell from the floor, it is the most accessible and best exercise to develop your posterior chain muscles.

I credit the deadlift with helping me drop 75 pounds in 6 months at the age of 55 – despite my lack of mobility. 

Your posterior chain encompasses all the different muscle groups on the back half of your body.

Those are the muscles that you cannot see in the mirror, and as a result, are often neglected.

Look no further than the deadlift to solve that problem.

The deadlift targets your calves, hamstrings, core, glutes, lower back muscles such as the erector spinae, and your upper back muscles.

In fact, back exercises don’t come much better than deadlifts.

That said, many exercisers do not want to do conventional barbell deadlifts, either because of an existing back problem, fear of injury, or lack of equipment.

The good news is that you don’t even need to use a barbell, trap bar, or dumbbells – you can build your back using a resistance band!

How to do it: 

1. Stand on the middle of the band with your feet hip-width apart.
2. Hold the handles in your hands, brace your abs, and pull your shoulders down and back. 
3. Bend your knees and hinge forward from your hips, lowering your hands to about mid-shin height.
4. Do not round your lower back. Keep your arms straight. 
5. Drive your feet into the floor, stand up straight, and repeat. 

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by James Pincott, Personal Trainer (@jamespincottcoach)

#2. Resistance band lat pull downs 

Focus: latissimus dorsi 

The lat pulldown is a popular back exercise.

Unfortunately, lat pulldown machines are big, expensive, and usually unsuitable for home gyms.

The good news is that you can mimic this exercise with a resistance band. 

How to do it: 

1. Hang your resistance bar over a head-high anchor, such as a tree branch.
2. Alternatively, use a door anchor. 
3. Grab the handles and kneel facing your band anchor.
4. Pull your shoulders down and back. 
5. Bend your arms and pull the handles down to the front of your shoulders.
6. Lead with your elbows and keep your chest up. 
7. Extend your arms and repeat. 

 

 

 

 

 

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A post shared by Payal Pandey (@payalppandey)

#3. Resistance band Bent over rows 

Focus: latissimus dorsi, middle trapezius and rhomboids 

Bent over rows are usually done using a barbell, but that can be hard on your lower back.

The resistance band version of this classic back exercise is significantly more lower back-friendly. 

How to do it: 

1. Stand on the center of the band with your feet hip-width apart.
2. Hold the handles in your hands, brace your abs, and pull your shoulders down and back. 
3. Bend your knees slightly and hinge forward from your hips.
4. Do not round your lower back.
5. Lean forward until your upper body is just above parallel to the floor, arms hanging straight down. 
6. Leading with your elbows and keeping your wrists straight, bend your arms and pull your hands up and into your lower ribs. 
7. Extend your arms and repeat. 

Build a Big Back With Resistance Bands (No Weights)

#4. Resistance band pull-aparts 

Focus: middle trapezius, rhomboids, posterior deltoids 

The band pull-apart is a superb upper back exercise that mainly works the muscles between your shoulder blades – the rhomboids and middle trapezius.

These are important muscles for good posture.

This exercise is an excellent antidote to spending long periods sat hunched over a computer keyboard. 

Also, the pull-apart is a great way to do a reverse fly with exercise bands without having to use a pair of dumbbells in the bent-over row position.

How to do it: 

1. In a standing position, hold your band with an overhand, less-than-shoulder-width grip.
2. Raise your arms out in front of you, so they’re parallel to the floor. 
3. Open your arms and stretch the band out and across your chest.
4. Pull your shoulders back and together. 
5. Return to the starting position and repeat. 

 

 

 

 

 

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A post shared by Ludus Magnus (@ludus_magnus_gym)

#5. Seated resistance band row

Focus: latissimus dorsi, middle trapezius, and rhomboids 

Like lat pulldowns, seated rows require a machine to do them.

However, you can mimic this exercise almost anywhere if you’ve got a resistance band handy!

How to do it: 

1. Sit on the floor with your legs out straight in front of you.
2. Holding your band in both hands, loop the middle over your feet.
3. Sit up straight, brace your core, and pull your shoulders down and back. 
4. Starting with your arms straight, bend your elbows and pull your hands into your lower ribs. 
5. Extend your arms and repeat.

 

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Oskar Jaakkola (@goprimate)

#6. Upright resistance band row 

Focus: upper trapezius and deltoids 

The upright row is partly a shoulder exercise and partially an upper back exercise, mainly working your upper trapezius.

Either way, this is a useful exercise that also involves your biceps. 

How to do it: 

1. Stand on the middle of your band with your feet about hip-width apart.
2. Hold the handles in your hands, brace your abs, and pull your shoulders down and back.
3. Overlap your hands and hold them in front of your hips. 
4. Bend your arms and pull your hands up the front of your body.
5. Lead with your elbows and keep your wrists straight.
6. Raise your hands to just below your chin. 
7. Extend your arms and repeat. 

How To Do Resistance Band Upright Rows

#7. Single-arm resistance band rows

Focus: latissimus dorsi

Unilateral or single-arm exercises like this one are good for spotting and fixing left to right strength imbalances.

Also, focusing on just one arm may mean using a stronger band or doing more reps, making it more effective.

Make sure you do the same number of repetitions on both arms. 

How to do it: 

1. Adopt a split stance with one foot in front of the other and place the band under your front foot.
2. Lean forward and hold the band in the opposite hand.
3. Place your other hand on your front leg for support. 
4. Staring with your arm straight, bend your elbow, and pull your hand up and into your lower ribs. 
5. Extend your arm and repeat. 
6. Switch sides and do your next set.
7. See ‘Crank the Mower’ in the video below at 40 seconds.

8 Back Exercises for Resistance Bands 

Resistance Band Back Exercises Workout 

While there is nothing to stop you from doing a few random resistance band-back exercises, you’ll get better results from your training time if you follow a more structured program. 

Do this workout 1-2 times per week on non-consecutive days, e.g., Tuesday and Friday.

But, before you start, prepare your body with 5-10 minutes of easy cardio followed by some dynamic flexibility and mobility exercises for the muscles and joints you are about to use, paying extra attention to your lower back. 

Do 2-4 sets of 8-20 repetitions of the following exercises.

The exact number of reps will depend on the strength of your bands.

Continue each set until you start to feel your back and arms getting tired.

Rest for a moment or two and then repeat. 

Recommended Gear 

Needless to say, if you are going to train your back with resistance bands, you’re going to need the requisite equipment.

Here are a variety of different bands that I recommend:: 

1. VEICK Resistance Bands Set

This comprehensive resistance band set has everything you need for great home workouts.

You can use multiple bands to increase or decrease the intensity of your workout, and the set includes a door anchor for lat pulldowns and a handy storage bag.

VEICK Resistance Bands are the ultimate portable gym! 

2. OUUO Heavy Duty Door Anchor Attachment

While some resistance band sets come with a door anchor, it’s usually pretty light and flimsy.

This unique product is made for heavy resistance band workouts.

Just fit it to any standard door, attach your exercise band, and get pumping.

Using an OUUO Heavy Duty Door Anchor means you can mimic many gym-based exercises. 

3. Pilates Bar with 2 Sets of Resistance Bands with Foot Loops

Don’t let the word Pilates put you off this product!

It’s basically a set of resistance bands that you can use with a barbell.

There is plenty of resistance for upper body and lower body exercises, and the Pilates Bar breaks down into three small parts for easy transport. 

4. Theraband Resistance Band Beginner’s Set

Theraband is a leading manufacturer of latex resistance bands.

With no handles, these bands are easy to use – just grip and rip!

There are three bands in this Theraband Beginner’s Set, and they can be used individually or together. 

5. Iron Bull Strength Pull Up Assist / Powerlifting Bands

If you are serious about resistance band training, this could be the set you want.

Strong and hardwearing, these loop resistance bands can be used for a wide range of upper and lower body exercises.

They’re also good for stretching exercises and for making challenging bodyweight exercises like pull-ups and dips easier.

Loop bands can also be used in conjunction with barbells. 

Resistance Band Back Exercises – Wrapping Up 

Other than pull-ups, chin-ups, and body rows, there aren’t many bodyweight-only back exercises you can do at home.

In contrast, there are lots of leg exercises, and over a dozen push-up variations, you can do. 

That all changes if you’ve got a set of resistance bands.

With bands, you can work your back from all the available angles, replicating free weight and machine-based strength training exercises. 

Using bands is also easy on your joints and very safe.

And, with no weights to carry or drop, you can work out almost anywhere and without making a sound. 

Use resistance bands to build a leaner and stronger back! 

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