10 Resistance Band Back Exercises

For A Complete At Home Back Workout

Most back training routines require the use of barbells, dumbbells, cables, and machines. But if you don’t have access to a gym or you don’t have all that equipment at home, you can still get a good workout.

With a simple set of resistance bands, you can replicate a gym full of equipment. In this article, I will show you 10 resistance band back exercises. So you can get a complete back workout at home or on the go.

Resistance Band Back Exercises

Resistance Band Back Exercises

When it comes to creating a complete back workout, you’ll want to include a few different types of back exercises. This ensures you target the muscles of the lats, rhomboids, and spinal erectors.

To make planning your workout easier, I’ll present the exercises according to the primary muscle groups they target.

Row & Pulldown Alternative Resistance Band Back Exercises

The most common exercises for targeting the lats are rows and pulldowns. In this section, I’ll show you how to replicate various row and pulldown exercises using resistance bands.

1-2. Double or Single Resistance Band Bent Over Row

Resistance band bent over rows can be performed using both arms at the same time or with one arm at a time. I’ll explain how to do both variations.

Both Arms

To do a two-handed resistance band bent over row, start by standing on the middle of the band with your feet about shoulder-width apart. Grab one end of the band in each hand and bend forward at about a 45-degree angle.

Then pull up and back towards your waist, squeezing your shoulder blades at the top of the movement. This exercise most resembles a bent over barbell row.

Single Arm

To do a one-arm resistance band bent over row, start by standing with your feet staggered and your front foot on about the center of the band. With the opposite arm, grab one end of the band and bend forward at about a 45-degree angle.

Now pull up and back towards your waist, squeezing your shoulder blade at the top of the movement. Like starting a lawnmower but in a slow and controlled way. This exercise most resembles a bent over dumbbell row.

3-4. Seated Or Standing Resistance Band Row

This variation of the resistance band row is performed with your back almost straight up and down, perpendicular to the floor. Again, you can perform this exercise with two arms or one arm and you can play around with a wide grip or narrow grip.

Seated

To do a seated resistance band row, start by sitting on the floor with your feet out in front of you. Anchor the middle of the band around your feet. Or you can tie the band to a sturdy object.

Then pull both hands towards your midsection while squeezing your shoulder blades together and keeping your back straight. This movement most closely replicates a cable or machine row.

Standing

To do a standing resistance band row, start by anchoring the band to a sturdy object. Then grab one end of the band in each hand and step back until there is some tension on the band.

With feet about shoulder-width apart and knees slightly bent, pull the band back and squeeze your shoulder blades together while keeping your back straight. This movement again replicates a cable or machine row.

5-6. Wide or Narrow Resistance Band Lat Pulldown

With lat pulldowns at the gym, you have the choice of different cable attachments. Some put your hands far apart while others keep your hands closer together. I’ll explain how to do this with resistance bands using a wide or narrow grip.

Wide Grip

The wide grip lat pulldown is one of the best exercises for targeting the lats. And the hand position also involves the muscles of the upper back and shoulders.

To do a wide grip resistance band lat pulldown, start by anchoring your band at head level or higher. Then grab one end in each hand, step back, and kneel down to put the bands under tension.

From the kneeling position, bend forward until your back is in line with the angle of the bands. Now pull your elbows down and back, squeezing your lats. This most closely replicates a cable lat pulldown or machine lat pulldown.

Close Grip

The close grip lat pulldown is similar to the wide grip version. But with this hand position, you can generally move a little more weight.

To do a close grip resistance band lat pulldown, start by anchoring the band above head level or on something directly overhead.

If you can’t anchor the band overhead, you can use the same starting position as the wide grip lat pulldown above. But keep your hands close together while pulling the bands towards your chest. Lean back slightly as you pull the bands down.

If you can anchor the bands to something directly overhead, start in either a kneeling position or seated on the floor. With your back straight, pull the bands down towards your chest. This most closely resembles a cable lat pulldown with a narrow handle.

7. Resistance Band Assisted Pullup

This exercise is for anyone who hasn’t worked up to doing multiple bodyweight pullups. To do a resistance band assisted pullup, start by looping a powerband around the middle of a pullup bar as demonstrated in the video below.

Then place your knee (less assistance) or foot (more assistance) through the loop of the band and hang from the pullup bar. Now perform the pullup movement as normal. This most closely resembles the assisted pullup machine or regular pullups.

Pullover & Fly Alternative Resistance Band Back Exercises

The most common exercises for targeting the rhomboids are pullovers and reverse flies. In this section, I’ll show you how to replicate various lat pullover and reverse fly exercises using resistance bands.

8. Resistance Band Lat Pullover

For the resistance band lat pullover, start by anchoring the band close to the floor. Next, grab the band in each hand and lay on your back on the floor or on a bench with your head towards the band.

With your elbows slightly bent, pull your arms over your body down towards your sides by squeezing your lats. You may also feel this in your chest and triceps. This most closely resembles a dumbbell pullover or a cable pullover.

9. Resistance Band Reverse Fly (or Pull Apart)

To do a resistance band reverse fly, start by standing on the center of the resistance band with feet about shoulder-width apart. With your arms relatively straight, push your elbows up and back, squeezing your shoulder blades. This most closely resembles a dumbbell or machine reverse fly.

As an alternative, you can do this exercise upright without standing on the band. Simply grab one end of the band in each hand and pull it apart while keeping your arms relatively straight. This version is called the pull apart, but it doesn’t offer as much resistance.

Posterior Chain Alternative Resistance Band Back Exercises

The posterior chain includes a series of muscles on the back of your body that enable you to stand upright. They are involved in any type of hip hinge movement like deadlifts, Romanian deadlifts, or rack pulls.

10. Resistance Band Deadlift

To do a resistance band deadlift, start by standing in the middle of the band(s) with feet about shoulder-width apart. Bend forward with your back straight and grab the ends of the band in each hand.

Now, keeping your back straight, push your hips forward, and stand upright. This most closely replicates a hex bar deadlift or a rack pull. Also, you may need to use multiple bands in order to provide enough resistance to make this exercise challenging.

Resistance Band Back Workout Example

Now that you know these 10 resistance band back exercises, you can create an almost infinite number of at-home back workouts. But all those options could give you analysis paralysis, so here’s a sample resistance band back workout to get you started.

Resistance Band Back Exercises Workout

With this workout, you use a variety of exercises to hit your back from multiple angles and incorporate all the major muscle groups. Similar to what you would get with free weights and cable machines at the gym. So give this workout a try on your next back day.

Also, if you’re using light tube bands and you can do more than the reps shown, then you can double up on bands to increase the resistance. Or invest in a set of power bands that can give you even more resistance.

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Best Resistance Bands For Back Exercises

If you don’t have any bands yet, you can pick up a good quality set for $20-30 on Amazon. In the videos, you probably noticed two different kinds of bands; power bands and tube bands.

Power Bands

Power bands, also called loop bands, are sort of like giant rubber bands. They are simply a big loop of stretchy latex, which makes them super versatile. You can use them for tons of different exercises, stretches, and more.

In addition, power bands are a good choice for more experienced lifters who need more resistance to make the exercises challenging. Click below to buy the top-selling brand on Amazon.

Tube Bands

Tube bands are more similar to a cable apparatus at a gym. They come with handles that attach to both ends. As well as attachments for connecting multiple bands or anchoring to a doorway.

These bands work best for lighter-weight movements like flies or for beginners. And they are more convenient for the anchored exercises. Click below to buy the best-selling brand on Amazon.

Conclusion

These resistance band back exercises will make your back workouts more complete. But make sure you continue to challenge your muscles with progressive overload so you don’t hit a plateau.

And, of course, follow a healthy diet along with your training program. For more helpful information on workouts and nutrition, check out my related articles below!

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