Exercise Your Back Using A Resistance Band To Improve Your Posture And Build Up Your Strength.

Utilizing resistance bands is an efficient approach to push your body and improve strength. This holds true regardless of whether you are a beginner or an experienced fitness enthusiast.

These bands begin with a small strain but become significantly more powerful as the length of time they are stretched increases. As a result, they are a perfect replacement for free weights and are easier on your joints and tendons than free weights are.

It is essential to your general health to work toward achieving a balance in your body in terms of strength, mobility, and flexibility. On the other hand, most of us have imbalances as a result of the various modern-day lifestyle patterns that we have adopted, and we may benefit from performing focused exercises.

The rear of our heads is more important than the front of our heads in several respects. Our backs allow us to remain upright and participate in a wide variety of everyday activities, ranging from the easy to the challenging.

Your whole back, including the fascial attachments of all of your muscles, is connected to your lower back. Maintaining a healthy spine, reduced levels of back discomfort, and good posture may all be supported by a back that is both strong and flexible.

Continue reading to learn about the advantages of and instructions for performing a back exercise using a resistance band.

resistance band workouts for back - Pull Apart

There Are A Number Of Advantages To Performing Your Back Exercises Using Resistance Bands.

Resistance bands provide a number of different possibilities at a price that is not prohibitive. Because they are portable and have a low weight, they are simple to transport, stow away, and make use of in confined quarters.

The ability to effortlessly adjust the direction of motions is one of the many benefits of using bands.

For instance, a band may be wrapped around a stationary surface at shoulder level to bring the band toward yourself, and then you can easily turn around to push it away from you when you are through. You can shift your attention from one muscle group to the opposite muscle group in a couple of seconds if you practice this technique.

Even in the absence of anchors or stable surfaces, there are a plethora of opportunities for a resistance band workout that targets the entire body or a particular area of the body, such as the back.

When working out the back, using a resistance band instead of free weights can help reduce the jerky or irregular motions that are sometimes noticed when using free weights. Because of the band’s consistent stress, the muscles are forced to undergo enhanced eccentric training, often known as negative training.

The more you pull on the band, the more tension you create, and the more it fights you in resistance the more it pushes back against you. Your back will build significant strength as a result of this, and it will be protected against damage. Because of this, bands are quite popular in settings that are intended for rehabilitation.

Exercises For The Back With A Resistance Band.

Both The Back And The Shoulders

Your upper back and shoulders will benefit from doing these workouts. Despite being one of the most susceptible places of your body, the shoulder joint may be strengthened, which helps with day-to-day tasks as well as maintaining proper posture.

Pull Apart.

  1. Start by standing with your feet hip-width apart, your torso long, and your core engaged. Hold the resistance band at shoulder height and shoulder-width away from each other. Keep your body long.
  2. Exhale and spread your arms as you do so. It is important that you maintain your arms as straight as possible and by your sides until the band reaches your chest.
  3. To return to the beginning position, inhale while maintaining control.

Your goal should be to keep your shoulders down, which will relieve stress in your neck, and to maintain your ribs together, which will stop you from arching through your back.

Upright Row.

Upright Row workout with resistance band
  1. Stepping on the band while standing with your feet hip-width apart and your hands together, grasp the portion of the band that is nearest to you while you do so.
  2. As you exhale, bend your elbows and lift them up until they are in line with your shoulders. Maintain a relaxed posture by keeping your shoulders in their original position.
  3. To return to the beginning position, inhale while maintaining control.

Throughout the entirety of the exercise, you should strive to maintain your elbows high, your torso long, and your ribs together.

Side Rises.

  1. You should cross the ends of the band in front of your knees while standing on it. Keep one end in each hand and hold the other end in the other.
  2. Exhale, keep your elbows slightly bent so they don’t lock, and pull your arms up and out to the side while keeping them slightly bent.
  3. To return to the beginning position, inhale while maintaining control.

Your goal should be to maintain a straight arm position and to concentrate on bringing your elbows up.

Lats Workouts

One of the largest muscles in your back is called the latissimus dorsi, and it extends from your shoulders all the way down to your lower back. It is essential to the overall health of your back that you work on strengthening it.

A Straight Arm Pulldown Workouts

Attach the band to an anchor point that is situated above shoulder level by wrapping it around it or attaching it to it.

  1. Take one end of the band in each hand and position them so that they are shoulder-width apart. Your feet should be placed hip-distance apart, and you should sit into a half squat while gently bending forward at the waist.
  2. Exhale to maintain your shoulders down and your arms straight, and then draw your arms down to the level of your hips.
  3. Take a deep breath in order to regain control of your arms.

Your arms should be kept straight, your shoulders should be kept down, and your back should be kept straight.

Bent Over Row Workouts

Bend Over-row with band
  1. Stepping on the band while standing with your feet hip-width apart is the correct technique. You should keep your back straight and tilt forward to a 45-degree angle while bending your knees just a little bit. Take a hold of both of the ends of the band with your hands.
  2. As you exhale, bring your palms together and bend your elbows so that they are near to your torso.
  3. Inhale while maintaining control in order to calm down.

Throughout the action, you should aim to keep your back and neck straight, your core engaged, and continue to breathe normally.

Lower Back And Core Workouts

The muscles in your lower back and core are the muscles in your trunk that work together the most deeply. Your spine benefits from having a solid and stable construction when it has a strong core.


  1. Place your feet about the width of your hips apart on the band, and bend your knees just a little bit.
  2. Hinge forward while maintaining a long, neutral spine and holding the ends of the band in each hand.
  3. To get up to a posture where your hips are extended and your back is straight, engage your hamstrings and glutes as you exhale.
  4. To return to the beginning position, inhale while maintaining control.

Maintain a straight arm position while you stretch both your hips and knees. You should make an effort to keep your hips from being shoved too far forward and to prevent slumping back.

Bird Dog Workouts

  1. Begin by getting down on all fours with your knees aligned with your hips and your hands positioned such that your shoulders are directly above your hands.
  2. Put the sole of one foot into the loop of a band, and hold it in the hand that is not doing the putting.
  3. Exhale to activate your core and then stretch the opposing arm and leg out to a position where they are straight and parallel to the ground. You should make every effort to prevent your leg from moving to the side of your body.
  4. Inhale deeply while maintaining control as you work to return both your arm and leg to the beginning position.

Your goal should be to maintain a straight back during the whole activity. As you reach your arm and leg in opposition to one another, try not to change your body posture. Make use of your breath to assist in providing support for the movement.

Bridge Workouts.

resistance band workouts for back - Bridge workouts
  1. Position yourself so that you are lying on your back with your knees bent and your feet flat on the ground about hip-width apart.
  2. Keep one hand on either end of the band, then stretch it over your hips while pressing the other hand into the ground.
  3. Exhale. Maintain a pressing motion into your arms while at the same time driving your feet firmly into the ground to elevate your hips off the ground. Engage your glutes and bring your shoulders into a line that is perpendicular to the line of your knees.
  4. Inhale deliberately to lower your hips while maintaining a downward push with your arms against the floor.

Throughout the entirety of the exercise, you should have a clear line of sight to the ceiling and ensure that your knees are aligned with your feet. When you get to the top of the bridge, you want to make sure that the front of your hips remain open and that your lower back does not arch. Your weight need to be supported not on your neck, but rather on your upper back and shoulders.

How To Construct A Back Exercise Routine.

For optimal results, targeted exercises should be performed two to three times each week.

Aim for two to three sets of twelve to fifteen repetitions with a pause of 45 to 60 seconds in between each exercise.

If you want to test your muscles and gain strength, you should increase the amount of repetitions or sets as you advance through the program.

You also have the option of keeping the same number of sets and reps but increasing the amount of resistance provided by the band. Altering your hand position on the band to lengthen the length of pull is one way to enhance the resistance of the band. Another way to increase the band’s resistance is to use a band that is thicker and more densely packed.

A superset is an advanced form of the workout that is created by selecting and mixing several exercises without taking any rests. You may also utilize the band in conjunction with a regular workout that involves dumbbells, in which case the weight of the dumbbells can be reduced.

Your workout will be more efficient if you do movements of a high quality, regulate them, and use your breath as a support mechanism during the whole session. If you are recuperating from an injury, it is extremely important that you seek the advice and direction of your doctor or a personal trainer.

The Considerations.

Inspect your resistance bands on a regular basis, and if you find any tears or breaks in them, you should stop using them. During a workout, the resistance band may break or shatter if it had even the smallest fracture or tear in it.

Keep the resistance bands untangled and, ideally, hanging up when they are not being used.

Maintain awareness and treat your body with care. Stop what you’re doing and think about whether or not you should continue with the activity. It is in your best interest to reduce the amount of resistance you are using as well as the number of repetitions and sets you are performing until you have built up more strength.

Using your breath, engaging your core, and moving with control can help you achieve the ideal form and alignment that you should strive for.

The Conclusion

Your training routine would benefit from the inclusion of resistance bands because they are both efficient and tough.

They allow you to exercise in confined areas, are inexpensive, and are portable, which means you may exercise whenever you want, anywhere you want, and wherever you want to.

Altering your routine by performing back exercises with a resistance band may be a fun way to switch things up and help you get started on the path to a robust and supportive back.


Can you build your back with resistance bands?

Using resistance bands is a versatile technique to strengthen the muscles in your back and battle the posture problems that come with working from home.

How many reps should I do with resistance bands?

Your muscles can be made larger and stronger by using high resistance and performing eight to 12 repetitions of an exercise. You should probably move up to between 12 and 30 repetitions if you want to increase endurance or strengthen the muscles in your core (also called postural muscles).

Does resistance band actually work?

Absolutely. According to a study published in 2019, strength increases achieved by training with resistance bands are comparable to those achieved through training with traditional gym equipment. According to Travers, “Resistance bands might not appear like much, but they can efficiently build your muscles as effectively as more traditional weights.”

What is the king of all back exercises?

The deadlift is the heavyweight king when it comes to developing both raw strength and muscular mass in the back, making it the ideal exercise for anyone interested in either of these goals.

Is it OK to use resistance bands everyday?

In order to give the body time to recuperate from the strain of the resistance training, it is often advised to schedule days off from the workouts. This will allow the muscles to grow stronger. On the other hand, the frequency of your resistance training sessions within a given week should be limited only by your goals and the depth of your experience.

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