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Back Exercises with Resistance Bands

Rahul Thadani Aug 22, 2020
A resistance band is a great piece of equipment for carrying out back exercises. Using free weights has its own set of risks and disadvantages, and a resistance band can negate this problem completely.
For fitness fanatics and exercise enthusiasts, a resistance belt is a great alternative to free weights and dumbbells. Resistance bands are very effective for carrying out exercises that target and strengthen the upper body in particular, so using them for strengthening the muscle groups in the back is a very good option.
There are several different back exercises that can be performed with the help of these bands, and the best part is that the person using the bands has the flexibility to perform these exercises at any time that he sees fit.
Exercises with resistance bands need to be performed very slowly and under controllable circumstances, as doing so strengthens the muscles more. Moreover, the shorter the band, the greater the tension, and this will in turn increase the effectiveness of the workout.
There are many different back exercises that can be performed with the help of a resistance band, and the intensity with which these exercises are performed and the variations that can be incorporated will depend entirely on the person who is using the band.
People who have a severe distaste for using free weights, people who have had some back injuries and are nursing their way back to full fitness, and even people who just want to perform a quick workout at home or at the office, will benefit from the back exercises mentioned in this story.

Upper Back Exercises Using Resistance Bands


For this particular exercise, you need to hold the ends of the band after it has been placed around a tree, a pillar, a fence or any other heavy object. You will need to stand upright and lower your shoulders first, and then pull the band and make your elbows bend as far as possible.
You will need to slowly straighten your elbows and go back to the original position. Ensure that your feet are placed properly so that you do not lose your balance while performing the exercise. Another way of performing this is to keep your feet, shoulder width apart, and stand on resistance band, and bend down slightly and pull the ends of band upwards.

Reverse Lat Pulldown

This upper back exercise is similar to the previous exercise, the only difference being that the object around which the band is pulled will be above your head. As a result, you will be standing below the resistance band and then pulling it inside towards you. The posture and the technique will remain the same as in the previous case.

Lat Pulldown

In this scenario, you will be in the same position as the reverse lat pulldown. The only difference here is that when you pull the band and bend your elbows, your palms will be facing downwards. In the previous case, your palms had to face upwards as you pulled the band towards you. All of these exercises are very effective for strengthening the upper back, and the deltoids in particular.

Stiff Arm Pulldown

The resistance band will again be pulled around an object that is higher than you. For this exercise, you will need to pull the band downwards till both your arms are right beside you.
The elbows will not need to be bent in this case, and you will know that you are performing the exercise correctly if your wrists come in line with your belly button, when you pull the band down. These are just a few of the many back exercises without weights, that can be performed.

Lower Back Exercises with Resistance Bands

Side Bend

In order to perform this exercise, you will need to place one foot on the resistance band and then hold both the ends of the band right above that foot itself. Keep the band short so that you can increase the tension as you pull it till your waist.
Now you will need to laterally bend towards the side of the foot that is above the band, and then revert to your original position. You will need to repeat this exercise with the other foot as well.

Lower Back Extension

You will need to sit on a chair and then place both your feet on the band, shoulder width apart. Grab the ends of the band and leave your hands near your ankle on both sides, and bend down so that your chest touches your knees. Now you must slowly sit back upright while allowing the band to get stretched further, and then go back to the crouched position for the next repetition.


Like regular squats, this exercise will also work on the muscles in your lower back. The first thing you will need to do is step on the band with your feet, shoulder width apart. Then you will need to hold both ends of the band and perform a squat like you would without the band.
You must try to keep your hands straight, and you will feel the strain on your lower back when you come back to your original standing position. Alternately, you can also hold the ends of the resistance band and then lift your hands till your chest, before you perform the squat.


Like squats, lunges can also be performed with the help of a resistance band, in order to further aid the muscles of the lower back. You will need to place one foot on the band and then hold both the ends in your hands, and then perform a regular lunge.
If your right leg is on the band, then you will need to lower your body (keeping your back erect and straight) until the right thigh is parallel to the ground, and then come back to your original position.
Apart from these, there are plenty more variations that can be added as well. The flexibility and the options that resistance bands provide are unmatched, and their effectiveness is also undoubted. So it would be highly beneficial for someone who does not want to use free weights but wants a good workout for their back, to get one.