Resistance Band Back Exercises
Resistance Band Back Exercises
Get a sculpted back with these resistance band back exercises. Great for conditioning and strengthening, read our exercise band guide.
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Banded Pull Apart
• Hold a Resistance Band in both hands, with your arms extended in front of you at shoulder height.
• Squeeze your shoulder blades together as you move your hands outwards, pulling the band apart.
• Pause at the top of the rep before slowly returning to the start position.
GET PERFECT FORM: Stand with your feet shoulder-width apart and focus on keeping your back straight.
Bent Over Row
• Stand on the middle of a Resistance Band, feet roughly hip-width apart.
• Hold onto each end of the loop, with palms facing inwards.
• Bend at the waist, lower your hips and stick your bum out.
• Pull the band towards your upper abdomen.
• Hold the movement at the top and slowly return to the start position.
FORM TIP: Keep your head, neck and upper spine in a straight line.
Gorilla Rows
• Thread a resistance band through two kettlebell handles.
• Stand on the ends of the band, with your feet wide.
• Bend over, rowing the kettlebells towards your body, one at a time.
WHY IT WORKS: The resistance band adds increased tension to the exercise.
Lat Pull Down
• Tie a resistance band around a pull up bar and sit on a floor or weight bench, holding the band.
• Squeeze your shoulder blades and bring the band down to your lower chest.
VARIATION: This is a great variation if you don’t have access to a lat pulldown machine.
Pull Up
• Tie a resistance band around a pull up bar and sit on a floor or weight bench, holding the band.
• Squeeze your shoulder blades and bring the band down to your lower chest.
VARIATION: This is a great variation if you don’t have access to a lat pulldown machine.
Seated Row
• Loop a resistance band around your feet and hold onto the ends.
• With a straight back, pull the band towards your torso, squeezing your shoulder blades.
MULTIPLE MUSCLES: This exercise targets your back, shoulders, arms, and core.
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