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.
Glute Band Lat Pulldown
• Stand with a glute band around your wrists, palms facing each other.
• Lift your hands above your head.
• Squeeze your lats and slowly lower your arms.
GET GOOD FORM: Push outwards against the band while you lower your arms.
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.
Isometric Hold
• Place an exercise band around an anchor at head height.
• Stand inside the resistance band, with the band touching your forehead.
• Step away from the anchor point to create tension, while keeping your neck and core tight.
VARIATION: You can perform this exercise anteriorly, posteriorly, or laterally.
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.
Neck Retractions
• Place a resistance band behind your head, at forehead height.
• Hold the other end of the band, arms stretched out in front of you.
• Press the back of your head against the band, tucking your chin, and pausing for a second before returning.
GET GOOD FORM: Keep your arms extended throughout.
Plank Row
• Get into a high plank position, with a booty band around your palms.
• Keeping your core engaged, pull one arm towards your chest.
MULTIPLE MUSCLES: This exercise targets your core, shoulders, biceps, triceps, and back.
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.
Robot Row
• Stand with your feet hip width apart, with slightly bent knees.
• With a fabric resistance band around your forearms, hinge at your hips and press your arms against the band.
• Row your arms towards and from your waist.
GET GOOD FORM: Squeeze your shoulder blades at the top of the movement.
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.
Single Arm Row
• Attach a resistance band to an anchor point – the band should be around shoulder height when you are in a half-kneeling position.
• Place your left knee and right foot on the floor. Grab the band in an overhand grip with your left hand.
• Pull the band back, keeping your elbow close to your body.
MULTIPLE MUSCLES: This exercise will target your lats, biceps, traps and rhomboids.
Straight Arm Pulldown
• Anchor a resistance band on a pull up bar, or other tall point.
• Hold the other end of the band in both hands.
• Keeping your lower arms straight, pull the band down towards your hips.
WHY IT WORKS: This is a great lat isolation exercise.
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