Resistance Bands: Five Great Exercises for Your Back

29th July 2018
When it comes to low-impact exercises, resistance bands are perfect for muscle rehab. For this reason, they are often recommended to people who have suffered a recent injury, or who have been inactive for an extended period of time.

Resistance bands are the perfect complement to a wide variety of exercises, including Pilates and yoga. In this article, we will take a look at how they can help you to workout your dorsals, traps, shoulders, and lumbar muscles. To this end, we present five back exercises using a resistance band.

This accessory is very easy to use, and inexpensive. These two factors, in addition to the wide range of simple exercises you can use them with and do at home, have contributed to its massive popularity.

It also offers options for working out different parts of the body. By adding resistance band exercises to your traditional workout, you will end up with a comprehensive routine.

So let us start learning these back exercises with resistance bands. This simple implement will allow you to give these muscle groups a great workout.

Five back exercises using resistance bands

Exercise No. 1

If we are talking about back exercises that use resistance bands, there is no better place to start than with rowing. To perform this exercise with the band, sit on the floor with your feet extended forward and your heels on the floor.

Woman doing rowing exercise with resistance band

Next, hook the band around the soles of your sneakers, and hold the ends in your hands. As you keep your back straight and your arms close to your abdomen, pull the band toward your abdomen. You should also make sure that your hands stay at the height of your waist.

Return to your initial position and repeat the movement. Do 10 repetitions or 30 seconds of this exercise.

Exercise No. 2

In order to perform this exercise, grab the band with both hands at chest height. Stand with your legs shoulder-width apart, your back straight, and your gaze forward.

Woman doing resistance band exercise on roof

With your elbows pointing outward, pull the band in both directions, as though you are trying to stretch it as far as possible. Your arms should be fully extended. Do 10 repetitions of this exercise.

Exercise No. 3

This is a variation on the first rowing exercise; the big difference is that you do it standing. In addition to working out the upper back muscles, you will also be strengthening your shoulders.

How? It is very simple. To start, place your feet shoulder-width apart, with both stepping on the band. Hold the ends of the band in each hand and bend forward. Your body should reach something close to a 90 degree angle. Also remember to keep your back straight for the entire time.

Once you have achieved this posture, stretch your arms upward without flexing them. When they get to chest-height, begin your deliberate descent back to your initial position.

Just like with the other exercises above, you can do this for 10 repetitions or for 30 seconds. Over time, you can gradually increase these parameters.

Exercise No. 4

This rowing variation is phenomenal for working out your dorsals. It is also very simple to do. Stand with one foot in front of the other. Step on the band with the front foot, and hold both the ends in the hand of the same side.

The exercise consists of performing the rowing motion, as you would with a dumbbell. That is to say, lift your elbow to a 90 degree angle. When you return to your initial position, your arm should be stretched out.

The opposite hand should rest on top of the knee of the leg stepping on the band. This will offer greater stability. Another tip: the tauter the band, the more strength you will need to do the rowing.

Exercise No. 5

Imagine being able to do deadlifts with a resistance band? Well, it is possible. In addition, it is a highly effective and practical exercise.

People working out with resistance bands

In order to perform this exercise, hold the two ends of the band in your hands. Once set, keep your back straight as you lower and drive your hips back and keep your chest up. Also remember to keep your gaze forward. If you look down, you will not be able to keep your back straight.

You should feel the exertion in your lumbar region and your hamstrings. We recommend doing eight to 10 repetitions. Over time, you can increase this number.

As you can see, doing back exercises with a resistance band can strengthen and tone this important area. Get your hands on this useful accessory, set aside a few minutes, and you will be ready to go.