Top 10 Back Exercises with Resistance Bands

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Back Exercises with Resistance Bands: Top 10

Here are 10 Back Exercises with Resistance Bands to do at home. As you will see, they are exceptional and easy to do at home with the resistance bands set. Of course, you will find articles for all muscle groups at the end of the article.

We call it the evil of the century. What is it? It's back pain. Do you know why so many people suffer from it?

Back Pain

There are 2 major causes:

  • Sitting without lumbar support.
  • Lack of muscle tone, especially in the back, of course.
You know, your back looks like the sails of a boat. On a sailboat, it's not the mast that does most of the work, but the ropes. Cut the rope and the mast collapses...


Similarly, your back is not strong because of the spine (the mast), but because your muscles and tendons hold it together (the rope). If you leave the muscles and tendons alone, the whole structure suffers.

So... even if you leave out all the other muscle groups, you can't neglect the muscles in your back. NEVER.

Unfortunately, many young people prefer muscles that are visible, such as the biceps or chest. But this is often to the detriment of larger muscle groups, such as the back muscles. And I was no exception to this rule when I was a young man.

What a mistake!

Fortunately, I've made up for it since then. I want to spare you this bad choice by stressing the importance of working your back, including the lower back area.

If you want to learn more about how you should take care of your back at home, I invite you to have a look at this article by clicking on the link. (U.S. National Library of Medicine)

 

Back Exercises with Resistance Bands - How to do it?

Back exercises generally come in 2 forms: horizontal or vertical pulling movements. Why?

Because they are mainly performed by pulling weights towards your body horizontally as in a low pulley pull, or vertically, especially from top to bottom as in a high pulley pull. However, the use of pulleys usually involves training in a gym or having purchased a multi-functional bench with guided weights. 

Both of these options unfortunately cost a lot of money to follow a Back Workout. However, there are other solutions that are much cheaper, but just as effective. In addition, you can do these exercises at home.

 

10 Back Exercises with Resistance Bands:


Before going into details, here are the 10 best back exercises with resistance bands to do at home that I have selected for you:

  1. Wide Stance Shrugs
  2. Y Raise
  3. Seated Wide Rows
  4. Reverse Flyes
  5. Pace Pulls
  6. Seated Neutral Row
  7. Seated W. Row
  8. Seated Rev. Grip Row
  9. Seated Pull Backs
  10. Good Mornings

-> 30 seconds rest between each exercise!

-> You can repeat this set of 10 exercises a second time!

I will now talk to you about each of these movements designed to strengthen your back to help you select the ones you will incorporate into your workout program. It's not enough to simply choose the strength exercises you enjoy the most, but rather use the ones that help you reach your goals for each back muscle you want to target.

If you don't have yet the resistance bands set that will allow you to do these back exercises with resistance bands, I invite you to go and see at the end of the article the part dedicated to this fitness/strength training equipment.

Good execution is essential:

Whatever you choose, always remember to do each exercise in the right way. Don't risk injury by forcing on a movement you don't yet master. Learn how to perform it without forcing, for example by using the weakest resistance bands.

As you master the exercises, increase the resistance of the bands. You may need more resistance bands if it's too easy for you.

 

1 - Wide Stance Shrugs:

Back Workout - Wide Stance ShrugsBack exercises with resistance bands - Wide Stance Shrugs

  • Stand on the resistance band(s), put your feet on the band(s) so that they do not move due to your body weight.
  • Always keep your feet as far apart as possible on the resistance band so that the resistance provided by the band is maximum. Then shrug.
  • Don't use your arms or anything to pull the band(s). Only use your shoulders to do this exercise.
  • Exhale as you bring your shoulders up (while your upper back muscles contract more and more).
  • Breathe during the negative phase while controlling the descent.
  • Do 8 to 12 repetitions.

 

 ⚠️ : Generally, exhalation occurs when muscles contract, while inhalation occurs when muscles relax.

 

2 - Y Raise:

Back Workout - Y RaiseBack exercises with resistance bands - Y Raise

You are going to do a wide raise.
  • Put your strong foot on the band so that it doesn't move. You are going to rotate your shoulders externally, as in the photo. Raise your hands to head height while trying to keep a 90-degree angle at your elbows.
  • Exhale as you bring your hands up (while your muscles contract more and more).
  • Breathe during the negative phase while controlling the descent.
  • Do 8 to 12 repetitions.

 

3 - Seated Wide Rows:

This exercise is great, it prevents from shoulders injuries. If you have already shoulders issues, it is going to help out tremendously to rehabilitate your shoulders muscles.

Back Workout - Seated Wide RowsBack exercises with resistance bands - Seated Wide Rows

  • For this exercise, wrap the band around at least one foot to prevent it from sliding so you can keep a steady tension.
  • During the extension phase, your arms need to be parallel to the ground. Your elbows need to be about ninety degrees. Do some external rotations of the shoulders.
  • Exhale as you bring your hands up (while the biceps contract more and more).
  • Breathe during the negative phase while controlling the descent.
  • Do 8 to 12 repetitions.

 

4 - Reverse Flyes:

We're going to do some sitting exercises. Each exercise looks the same but works different parts of your back. You will see. (and feel too 😂 )

Back Workout - Reverse FlyesBack exercises with resistance bands - Reverse Flyes

  • Keep the band around at least one foot. You may be able to go to two. It depends on the actual thickness or resistance of your bands.
  • Open your arms on each side, trying to keep them straight.
  • Exhale as you bring your hands on each side.
  • Breathe during the negative phase while controlling the resistance.
  • Do 8 to 12 repetitions.

 

5 - Pace Pulls:

Back Workout - Face PullsBack exercises with resistance bands - Face Pulls

  • Still, in the same seated position, extend your arms while holding the handles of the resistance bands set, then pull the band(s) back so that the handles are above the shoulders.
  • Exhale as you bring your hands above your shoulders.
  • Breathe during the negative phase while controlling the descent.
  • Do 8 to 12 repetitions.

 

6 - Seated Neutral Row:

Back Workout - Seated Neutral RowBack exercises with resistance bands - Seated Neutral Row

  • Still seated, arms straight out in front for starting position, pull on the resistance band(s), and touch your ribs with the inside of your hands.
  • Exhale as you bring your hands on your ribs.
  • Breathe during the negative phase while controlling the resistance.
  • Do 8 to 12 repetitions.

 

7 - Seated W. Row:

 Back Workout - Seated Wide RowBack exercises with resistance bands - Seated Wide Row

  • The movement of this exercise is very similar to the two previous exercises. The starting position is the same. The difference is that you are going to pull on the band(s) keeping parallelism between your arms and the ground. Be careful to keep a 90-degree angle between your arms and your chest.
  • Exhale as you pull on the band(s).
  • Breathe during the negative phase.
  • Do 8 to 12 repetitions.

 

8 - Seated Rev. Grip Row:

Back Workout - Seated Rev. Grip RowBack exercises with resistance bands - Seated Rev. Grip Row

  • Still seated, with your arms stretched forward, pull the resistance band(s) and touch the upper part of your hips with your hands. (Pay attention to the grip of your hands on the handles, which is different from the past exercises).
  • Exhale as you pull on the band(s).
  • Breathe during the negative phase.
  • Do 8 to 12 repetitions.

 

9 - Seated Pull Backs:

Back Workout - Seated Pull BacksBack exercises with resistance bands - Seated Pull Backs

  • Same starting position as the previous exercises, you have to pull the resistance bands down, keeping them close to the ground. The elastic(s) must be parallel to the ground. Arms almost straight out.
  • Exhale as you pull on the band(s).
  • Breathe during the negative phase while controlling the resistance of the elastic(s).
  • Do 8 to 12 repetitions.

 

10 - Good Mornings:

Back Workout - Good MorningsBack exercises with resistance bands - Good Mornings

  • For the last exercise, you'll have to be standing up. Be sure to keep your legs straight throughout the exercise. Under no circumstances should the back be bent. Choose one of the two positions as the starting position, then perform "good mornings".
  • Stop bending when the back-leg alignment has reached a 90-degree angle.
  • Exhale while moving your back up.
  • Breathe in as you bend your back.
  • Do 10 to 12 repetitions.

 

 It's all over. You now deserve a good shower!

 

Make good use of these back exercises with resistance bands

Now you know the best exercises to strengthen your back at home. I've given you the basic rules for doing them in good condition. Never forget all the good they will do to your spine. Often, thanks to them, it's goodbye back pain!

You can select at least 3 of them that you will integrate into your workout program twice a week.

 

Back exercises with resistance bands: The equipment used in this article 

Whether you're looking to gain muscle volume or lose weight, the resistance bands set can be adapted to any type of training. Make good use of it!

Here's the resistance bands set:

 

If you want to, you can visit Haryzona's website. Here's the link to their resistance bands set.

 

For a resistance bands chest workout, click on this link.

For a resistance band workout for arms, click on this link.

For an abs workout with resistance bands, click on this link.

For a resistance bands workout for legs, click on this link.

 

Images used in this article: ACHV PEAK


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