Resistance Band Exercises for the Back

Back exercises are important as the back takes part in almost all exercises you will perform. Whether you just want to restore an upright posture or you’re going for back muscles, resistance band exercises are among the best you’ll come across.

For the back, the best resistance band exercises include assisted pull-up, lat pull down, single arm row, stiff legged deadlift, pull apart, kneeling Superman, bent over row, face pull, deadlift, and the reverse fly.

In all the exercises, ensure that the weight and the work is done by the back more than the arms. With the right form, you’ll have a well-toned and strong back. Following is a listicle of the top band exercises for your upper lower back

1. Assisted Pull-up

Pull-ups are among the best workouts for your back. However, it’s usually quite tough getting more than a few reps for this workout. To aid you perform more of them, a resistance band is what you need.

The steps are as follows:

  • Tie one end of the band on the pull-ups bar then insert your feet in the hanging end.
  • Hold the pull-up bar with both hands then pull your body up until your shoulders are level with the bar. Release your body to the starting position to complete the rep.

This workout targets all your back muscles from the back of the neck all the way down to the thighs. With the band aiding your pull-ups, you need to maintain an upright posture throughout the exercise. Perform 15 reps at least.

2. Lat Pull Down

The lat pull down exercise entails pulling down on an anchored band while keeping the body straight as follows:

  • Anchor the band above your hand and hold the other end in your hands.
  • Move back a few steps so that the anchor isn’t directly above you but in front of you.
  • Hold the end of the band such that your palms are facing each other and are shoulder width apart. Your feet too should be shoulder width apart.
  • Pull down on the band until your palms touch the body. That should be done without folding the hands at all.

Perform 15 reps of this exercise.

3. Single Arm Row

This workout is reminiscent of doing a one-armed barbell row. Only this time the weight comes from the resistance band.

It’s done as follows:

  • Stand with your feet elbow width apart. To attain this, spread out your hands besides your body then spread your feet such that they are directly below the elbows.
  • Loop the band under both of your feet.
  • Lean to one side such that you rest one hand on that side’s knee.
  • Pick up the middle of the band with the other hand then pull it up until your upper arm is parallel to the ground. Return it to the resting position to finish the rep.

Perform 15 reps for each arm and in 3 sets.

4. Stiff Legged Deadlift

This routine is very much similar to lifting weights off the ground in a standard deadlift. The mistake lots of people make with this kind of exercise is that they let all the weight fall on the back. This is dangerous whether you’re using the band or actual weights. Rather, you should distribute the weight between your back and your legs with the legs doing the most work.

The correct procedure is as follows:

  • Stand with your feet shoulder width apart.
  • Stand on the band such that the looped ends are at either end.
  • Slightly bend your knees and reach for the band’s ends.
  • While keeping your hands straight, stand up slowly and steadily while resisting the band’s pull with both your leg and back muscles. Your last posture should standing up straight with the band fully pulled out. Return to the starting position.

Perform 15 reps of this exercise in 3 sets.

5. Pull Apart

This exercise has a focus on your upper back muscles and even works the chest as well. You perform it as follows:

  • Stand with your feet shoulder width apart and the band in your hands.
  • Hold two points on the band with either hand such that, when lifted at the shoulder level, the points are shoulder width apart.
  • While keeping the rest of the body straight, pull the points as far apart as you can then return to the starting point for a rep.

Perform the workout for 15 reps.

6. Kneeling Superman

The kneeling Superman exercise is very much like the standard quadruplex only that you’ll be adding a band to make it tougher to stretch out. It stretches and tones back muscles when done right.

It’s done as follows:

  • Go on all fours with the back parallel to the ground.
  • Attach one end of the band on your left foot then the other end to your right hand. The band should pass below your body.
  • Stretch out the limbs with the band as far out as possible. When fully stretched, hold the posture for a few moments to feel the stretch of the body before restoring the starting point.

After 15 reps, change to the other hand.

7. Bent Over Row

This exercise is very much similar to the stiff legged deadlift save for the way it’s performed. The initial procedure is also almost the same and it’s as follows:

  • Stand on the resistance band with both feet and pick up the ends in both hands.
  • Slightly bend your knees and your back as well.
  • Pull the ends of the band up until your elbow and shoulder are horizontal to the ground.
  • Release the bands until your hands are straight out pointing downwards.

Perform 15 reps for this exercise.

8. Face Pull

This workout looks like a pull-up but, instead of pulling up, you’re pulling in front of you. As its name suggests, you’re pulling towards your face.

It’s performed as in the steps below:

  • Anchor the band about knee-high.
  • Hold the loose end of the band with both hands and about shoulder width apart then step back from the anchor point until there’s some tension in the band.
  • Stand with your hands stretched out towards the anchor point and with your feet shoulder width apart.
  • Pull the band towards your face and back again for a single rep.

Perform 3 sets of 15 reps each and a one-minute break in between.

9. Deadlift

The standard deadlift which harnesses a lot of your torso muscles cannot miss from this list given its effectiveness. Unlike the typical one which uses weights to build your back muscles, this one uses the simple resistance band to attain similar results.

Given the lower resistance in the bands compared to actual weights, the risk of injury to your back is very low.

The procedure is as follows:

  • Loop the ends of the band on both feet and spread them out such that it’s held tight under you.
  • Keeping your head upright and back almost horizontal, bend down and grab the middle of the band with both hands separated shoulder width apart.
  • Pull up the band using your torso and leg muscles until you’re standing up straight. Ensure that your feet maintain the distance between them throughout the workout.

This workout should also be done in 15 reps and in three sets.

10. The Reverse Fly

The reverse fly exercise is also similar to the reverse fly weight exercise. The difference is that, in this case, you won’t be using weights but the band alone.

It’s performed as follows:

  • Stand in the middle of the band with your feet together.
  • Pick up the ends of the band in both hands and bend your upper body to about 45 degrees from the ground. You may or may not bend your knees slightly for stability.
  • Pull the ends of the band as far out as possible while keeping straight hands. Return to the starting point to complete the rep.

You can also perform 15 reps of this exercise in 3 sets.

These workouts seem simple but will build your back to allow you develop strength in the rest of the body. This way, you can work out much better and safely. The catch is to do them routinely for the best results.


Best Resistance Bands for the Back

The five best resistance bands for your back include the following:

1. Tribe Resistance Bands Set

2. REEHUT Single Resistance Band

3. Lim Resistance Bands Exercise Loops

4. FOMI 7 Ring Stretch and Resistance Exercise Band

5. Koncle 11 pcs Resistance Band Set

You can get them in most gym shops and even on Amazon at very affordable prices.

Keep in mind that with workout equipment, the most expensive one doesn’t always fit your needs. Rather, read the product reviews and apply the same to your case to find its suitability.

The items on this list can be used to perform workouts on various parts of your body including the hands, legs, chest and other parts of the body.

Further Reading