Top 12 Resistance Band Back Exercises- Building a bigger and stronger back is a dream for many of us. We all want to build a v shape back with bigger lats, but we do not have any effective back workout program that will help in muscle building. It is very difficult to find back exercises that will effectively isolate our back muscles. Training with resistance is the best way to isolate your muscles.
Today in this workout session, we are going to share the top 12 resistance band back exercises that will definitely help you in muscle building.
These resistance band back exercises are so effective that it will definitely help you in building a bigger v shape back. The reason behind this is resistance bands are really effective and directly isolates your major muscles.
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Even the most frequently made forms of bands are tube bands with grips, loop bands, and remedy bands. In the event, you are unsure a workout pro might help establish which band is perfect for you, then based upon your own physical fitness level as well as your precise workout program.
For some exercises, then trying performing 2 to 3 sets for 25 repetitions each workout. All set, workout and flex your muscles!
Why Resistance Band?
Exercises with resistance bands can be categorized into two broad types. The first type is isolating, where you use the band to target a specific muscle or group of muscles to build strength in a particular area.
The second is more broad, where you train larger muscle groups or your whole body, including your core.
The resistance band row falls into the former category. It’s an excellent exercise for increasing back strength, stamina, and flexibility, but without being high impact.
Whether you’re just starting out on your training regime, or you already work out daily, this exercise will fit into any fitness program.
Benefits of Resistance Band Back Exercises
- Builds Strength- A resistance band isolates your major muscles with more resistance and power. It helps in building strength and endurance.
- For weightlifting- Resistance bands can also be utilized in heavyweight training. Also, helps in improving your workout session.
- Bigger & Stronger Back- If you want to build a bigger and v shape back then this resistance band workout is definitely for you.
Best Resistance Back Workout For You
Top 12 Resistance Band Back Exercises
Now, let’s start this workout program. Start adding effective resistance band back exercises to your back workout list. Here is a short look at the exercises we are going to cover in this program.
| Resistance Band Back Exercises | Sets | Reps |
| Resistance Band Bent-Over Row | 2-3 | 10-12 |
| Resistance Band Face Pull | 2 | 10 |
| Resistance Pull-Ups | 2 | 5-10 |
| Banded Lat Pulldown | 2 | 10 |
| Banded Deadlift | 2 | 12-10 |
| Single Arm Row | 2 | 10-15 |
| Reverse Flye | 2-3 | 8-12 |
| Pull-Apart | 2 | 10 |
| Stiff-Legged Deadlift | 2 | 10-12 |
| Standing Row | 2 | 6-8 |
| Resistance Band Good Morning | 2 | 10-12 |
| Seated Resistance Band Bent-Over Row | 2 | 10-12 |
1. Resistance Band Bent-Over Row
Similar to pull-apart, one of the best resistance band back exercises directly targets your back muscles, isolates your rhomboid, and traps, however additionally, it reinforces the lats muscles, which can likewise enhance your position and also certainly will help lower shoulder and neck strain. Let’s do this exercise with this quick tutorial.
Muscle Groups Worked- rhomboid, traps, lats muscles.
Difficulty- Beginner
Equipment needed- Resistance Bands
How to do
- Begin the workout by stepping into a resistance band together with the feet shoulder-width apart, feet pointed slightly outside.
- Bend slightly in the knees forward in the buttocks. Sustain a braced heart and horizontal straight during.
- Pull-on the grips of this resistance band straight back, pulling your shoulder blades closer to each other.
- Maintain this regeneration and then return to the beginning. Perform 3 sets of 12, 10, 10 repetitions each.
2. Resistance Band Face Pull
Resistance band face pull is another effective core. It directly targets your back rhomboid and deltoids. Also, helps in building the strength of delt muscles. Puling the band towards your face will target your back muscles. Add this workout to your resistance band back exercises routine to get awesome results. Here is a short tutorial for this ultimate back exercise.
Muscle Groups Worked- Back, Shoulders
Difficulty- Medium
Equipment needed- Resistance Bands
How to do
- Wrap a resistance band around the feet, a bit flex your thighs, and then also hold the grips only over your knees.
- Pull-on the band immediately towards your face, trying to keep your elbows bigger compared to your own forearms.
- Right up till finally eventually your knuckles confront your own lips.
- Reduced your arms back off and repeat 2 sets of 10 repetitions.
3. Resistance Pull-Ups
Performing pull-ups with more resistance are the best way to target your back muscles. It isolates your middle and lowers back muscles. Also, helps in building pulling strength. Beginners can also do this pullups exercise easily. Let’s have a look at the quick tutorial of this resistance band exercise.
Muscle Groups Worked- Middle & Lower Back.
Difficulty- Beginners
Equipment needed- Resistance Bands, Pullup bar
How to do
- Work with a resistance band to get pull-ups in the event that you are not accustomed to carrying out so work out or whether you’d like to do increased reps.
- You could also put it to use in order to organize your self for longer complicated calisthenics motions like muscle-ups or front levers.
- Simply join the band on the bar and put the two feet in the flip side and do pull-ups as ordinary.
- Now perform simple pull-ups by pulling your body up and then release.
- Go with 2 sets of 5 to 10 reps each.
4. Banded Lat Pull Down
Banded lat pulldown also called the resistance band lat pulldown. It is just one of the best band exercises to improve your back to enhance your position. Not just this, however, the banded lat pulldown is more elastic and successful for individuals of all exercise degrees. Also, helps in improving your body posture. Here is a quick overview of this workout.
Muscle Groups Worked- Back & Lats.
Difficulty- Beginners.
Equipment needed- Resistance Bands.
How to do
- Attach your resistance band to a raised hook or doorway framework and sit kneel on a lawn.
- In case your band includes handles, stretch your arms upward to catch the handles with your palms ahead.
- If a band doesn’t possess handles, catch the band along with your palms facing forwards along with the arms a little wider than shoulder-width apart.
- Brace the core, draw your shoulder blades and back and pull on the band back till finally, it reaches chest amount.
- Pause temporarily in the ground, squeeze your lats, and return to the beginning location.
- Feel stretch on your core and repeat the steps.
5. Banded Deadlift
Doing deadlifts using resistance bands instead of a set of weights will be the ideal introduction for the sort of practice and can be excellent for people who aren’t prepared to undertake the Bar Bell or who’s minimal equipment offered. One of the best resistance band back exercises that directly isolates your lower back, glutes, and legs muscles.
It is the best way to keep your training up whenever you are off from your gymnasium. You can perform this resistance band back exercise anywhere at which you could perhaps not need accessibility to weights and bars! If you are a beginner then you might have a little more effort to perform this workout. Here is the quick tutorial for the banded deadlift.
Muscle Groups Worked- Lower back, glutes, legs muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
How to do
Your feet ought to be pointing forwards to the floor with all the band working under between your arch and heel.
- Stand on the band within an over handgrip in order for the knuckles are facing and off from you personally. The hands ought to be less shoulder-width aside.
- Now, flex in the knees moving your wrists backward, trying to keep your chest upward whilst sustaining harmony and excellent posture. Here really is the beginning location to the deadlift.
- To increase, deal with your glutes, forcing them forwards with complete power. Do not stress your back by simply glancing down or up.
- Your glutes ought to do a lot of the job as they keep on being totally contracted.
- Pause for a second to feel the stretch. Your core and lats ought to be trying to stabilize you.
- Do 2 sets of 12 to 10 reps each.
6. Pull-Apart
Pull apart exercise with the resistance band is quite more effective back exercises than a weighted one. The band creates more resistance during exercise and gives proper stretch to your back. This back exercise directly targets your middle back and lats muscles. Balance your body during the exercise, if you are a beginner. Here is a quick tutorial for this ultimate workout.
Muscle Groups Worked- Back & Lats muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
How to do
- Set the middle of the resistance band below your right foot and then stick with the feet straightened,
- Support the ends of this band on your hand near your leg and then bend forwards from your buttocks.
- Tight your core and also bring the right elbow beyond your back before the band is totally taut.
- Repeat and complete 10 to 15 repetitions of 2 sets.
7. Reverse Flye
Banded Reverse fly is another ultimate resistance band back exercise that will help you in building a stronger and bigger back. It directly targets your middle and upper back muscles. Also, helps in increasing pulling strength. If you are a beginner then make sure to perform this exercise with good posture. Go with this quick tutorial to perform this workout.
Muscle Groups Worked- Back & Lats muscles.
Difficulty- Intermediate.
Equipment needed- Resistance Bands.
How to do
- Stand with the feet shoulder-width aside, maintaining a little bend from the knees. With arms that are straight.
- Bring the workout band personally together with your fingers marginally lower compared to your shoulders. Continue to keep your elbows a little soft in order to prevent hyper-extending the joint.
- In an effort, pull on abs into the back to stabilize your chest while you start your arms to your sides, then concentrating on the shoulder blades slipping with each other.
- Inhale as you return your arms back into the starting position.
- Bend your back and then slightly opening your arms, then, therefore, focus on the core maintaining the backbone balance.
- Complete 2 to 3 sets of 8 to 12 reps each.
8. Single Arm Row
Another effective exercise to isolate your back muscles. If you want to build a bigger and V shape back then this exercise is best for you. It directly targets your back muscles and helps in muscle building. Have a look at the quick overview of this workout.
Muscle Groups Worked- Back muscles.
Difficulty- Beginner.
Equipment needed- Resistance Bands.
How to do
- Connect each end of the band into some stable pole or door and set both hands throughout the straps (therefore they are resting at top of one’s elbows ).
- Grab the band together with an underhand grip, fingers on shoulder-width aside, then move gradually and gradually backward before the resistance band commences to stressed.
- Now slightly flex your elbows, pull on the band towards your body till it rolls the own core.
- Retain your core tight and also your neck and head peacefully.
- Slowly release the band to its starting position. That is 1 rep.
- Complete 2 sets of 10 repetitions each.
9. Stiff-Legged Deadlift
Another variation of the deadlift to strengthen your lower back and leg muscles. Stiff-legged deadlift is one of the best exercises that will help you in building the strength of your lower body. Performing this deadlift exercise with a band makes it more complicated and effective. Beginners should focus on their posture while doing this exercise. Here is a quick overview of this exercise.
Muscle Groups Worked- Lower Back, leg muscles.
Difficulty- Intermediate.
Equipment needed- Resistance Bands.
How to do
- Stand with feet shoulder-width aside, stepping onto the resistance band along with feet. You might need to cross the bands underneath the feet to make the proper stretch.
- Maintaining your legs back and back right, and sticking out your buttocks.
- Flex in the hips and then hit down and soon you’re feeling a stretch at the back muscle tissue.
- Slowly return back to the beginning position. Follow 2 sets of 10 reps each.
10. Standing Row
Isolating your back muscles in a standing position with a resistance band is the best way. Standing row directly strengthens your back muscles and helps in building muscles. Keep your back straight and head forward during the workout. Have a look at the quick overview of this workout.
Muscle Groups Worked- Back muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands, stable pole.
How to do
- Attach the band with some stable object and grab the ends with an underhand grip.
- The band should be at your chest level. Keep your back straight.
- Now pull both the band towards your core and feel the proper stretch in your back muscles.
- Pause for a second and then slowly get back to the beginning position.
- Complete 2 sets of 6 to 8 reps each with proper rest in between.
11. Resistance Band Good Morning
One of the best resistance band back exercises that strengthen your upper and middle back with proper stretch in your muscles. Also, helps in building muscle coordination. In case you are searching to get a movement that effectively isolates your back, you have to decide to take to good morning exercise. Beginners should notice their posture while doing this workout. Let’s have a look at the quick overview of this workout.
Muscle Groups Worked- Upper and middle back muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
How to do
- Stand with feet shoulder-width aside. Stable 1 side of this long-loop resistance band underneath feet and also the opposite end on the other side of the back of shoulders.
- Grip the band simply outer shoulders, palms facing the body.
- Maintaining back flat, chest top, and also a small ending from the knees.
- Hinge out your hips to flex the torso forwards until you are feeling a stretch at the hamstrings.
- Interact lower back, hinge in buttocks, and bring the torso up to the position.
- Repeat the exercise for 10 to 12 repetitions.
12. Seated Resistance Band Row
Resistance band row in a seated form is mentioned in best resistance band back exercises to effectively train your back. It directly isolates your upper and middle back muscles and helps in building strength and endurance. Keep your back straight during this exercise to make it more effective. Here is the quick tutorial of this workout.
Muscle Groups Worked- Upper and middle back muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
- Attach the resistance band down your own heels, and also hold on the surface of the loop together with hands collectively.
- Keep your back straight forming a 90-degree angle with your butt.
- Pull back to the band, leaning back on both arms are from your hands along with your elbows.
- Subsequently, sitting down back up, go back to a starting position. Repeat and complete 2 sets of 12, 10 repetitions each.
Top 12 Resistance Band Back Exercises Free PDF Download
Conclusion
In this workout session, we have shared the top 12 resistance band back exercises that will help you build a bigger back. These exercises are more effective, as they are being performed by the resistance band. Also, there is a workout program pdf down below. Follow this workout program for at least 3 to 4 weeks to get the best results. All the best and stay strong. Buildingbeast.