Resistance band back workout

Resistance band back workout
Resistance band back workout

Resistance band back workout

Back pain is caused by a lot of lifestyle factors and can be really annoying, discomforting, and challenging.

Most times, back pain can be severe to the point where it impacts your ability to walk, stand, sit or carry out daily activities with ease. Most trainers do not realize how important strengthening the back is and often neglect this exercise.

Your back muscles improve posture so you can stand and sit properly, supports your spine, and of course gives a great physique. Performing back workouts can give a slimmer waistline and a great upper body look– and who doesn’t know a pretty looking back gets you all the attention when it is all bare in the pool?

Resistance bands are really perfect for training your upper body, especially your back. While most weight training exercises such as deadlift, pushups, and shoulder press challenges most part of your body by hoisting up dumbbells, Swiss balls, and barbells, the resistance band back exercise trains your back without causing any form of injury.

In regards to using resistance bands to work your back, you don’t have to worry about maintaining a proper form or even lifting massive barbells overheard- that could hurt your spine and joints.

Some back exercises could cause muscle fatigue and even increase your risk of injury, especially when you jerk the weight instead of controlling its movement. Jerking weights can cause stress, strain or sprain to your muscles and we, gym junkies always want to avoid this.

The thing with resistance bands is they can easily be added to any workout routine, even strength training. They are portable, inexpensive, versatile, and vary in size, length, and even resistance levels.

You don’t have to worry about which band is just perfect for your fitness level. Beginner, intermediate, or advanced? There are different varieties of bands you could purchase. From tube bands to lateral bands, therapy bands, pull up bands, and compact bands.

Resistance bands work your muscles just the way free weights and other machines do. They allow you to keep tension on your muscles hence improving coordination, balance and working more muscle groups other than your back.

With resistance bands, you could perform other weight exercises as long as the band is positioned properly and resistance is created.

What’s more interesting? Alternating between resistance band back workouts and your weight training sessions consistently will help you see desired results and achieve your fitness goals. The truth is, varying workouts will help your muscles grow and adapt till you hit a plateau.

But while there are good sides to this, to avoid the risk of injuries associated with lifting barbells, dumbbells, etc, it is best to use resistance bands. Using a resistance band allows you to change tension and challenge your back muscles.

What we love about resistance bands is, they can easily be carried around in a bag while traveling or kept in a small space at home, unlike free weights.

Resistance band workouts are effective in strengthening back muscles. This is because instead of jerking bands, there will be an elastic and constant tension on your muscles.

These resistance band back workouts can easily be done at home, in a hotel – basically anywhere. Perform each move for 30 seconds, rest for 15 seconds before performing the next move.

Take 1-minute rest between sets and repeat the circuit 3 times for a stronger back. The best resistance band is pull up bands since they are versatile, and can be strapped around your body or attached to other objects.

Remember to warm up before and cool down after your exercise.

Resistance band back workout
Resistance band back workout

Resistance band back workouts

  1. Resistance Band Deadlift

We all know deadlift is the king of all exercises. This popular weight lifting exercise performed with a barbell can also be performed with a resistance band.

While deadlift strengthens the glutes, hamstrings, and legs, It also strengthens the deep muscles of the back that runs along your spine including the lats, trapezium, rhomboids, and erector spinae.

The resistance banded deadlift builds stability, improves posture, builds your back muscles and prevents back pain.

How to do it:

  • Start in a standing position about hip-distance apart and slightly bend your knees. Place one side of the resistance band under your feet and secure it firmly.
  • Lean your torso forward and push your buttocks backward. Extend your arms and grip one side of the band between your feet with your palms facing your body.
  • Engage your core.
  • Ensure your back is straight, chest up and hips are hinged. Contract your glutes by squeezing them together.
  • Pull the band towards you till it is fully stretched and you are standing upright.
  1. Resistance Band Lat Pulldown

Lat pulldown is a resistance band exercise that targets the lats majorly followed by the shoulders, middle back, forearm and biceps.

The resistance band lat pulldown strengthens your back, improves your posture, builds thicker and stronger lats. Using a resistance band to perform the lat pulldown reduces stress on your joints, gives you more peak contraction, and helps build a V-shape muscle.

While doing this exercise, focus majorly on your lats to work them properly.

How to do it:

  • Attach the middle of the band to a door or frame anchor. Stand with your foot about hip-distance apart.
  • Ensure your back is straight. Engage your back muscles.
  • Pull the band back towards your chest for as far as you can and ensure your shoulder blades are together.
  • Hold the stretched position for few seconds and then return the band slowly to its standing position.
  1. Resistance Band Pull apart

This back exercise helps to fix arched back and a rounded shoulder thereby improving your posture.

The resistance band pull-apart strengthens your upper back muscles such as the deltoids, trapezium, rhomboids, rotator cuffs and also works major shoulder muscles.

How to do it:

  • In a standing position, ensure your feet are slightly wider than your shoulders, say hip-distance apart.
  • Grasp the resistance band at one end with each hand and extend it out in front of your chest. Your arms should be straight and not slightly bent and your palms faced down.
  • Squeeze your shoulder blades together and pull the band apart as far as you can. Do not move your arms while doing this. Ensure your body is upright- back straight, arms straight and chest up.
  • Hold the band for a second and slowly return the band to its starting position.
  1. Resistance Band Bent-Over Row

The resistance band bent-over row works your lats, rhomboids, and trapezium. Bent-over row is a great back exercise as it works for many muscles group.

This exercise also works the biceps, triceps, rear deltoids, core, forearms, glutes, and hamstrings.

How to do it:

  • Start in a standing position about hip-distance apart.
  • Place the pull-up band under your feet and secure it firmly so there is still a loop sticking out on each side of the band.
  • Grasp each loop with your palms facing down.
  • Lower your upper body to a row position about 45 degrees to your front and slightly bend at your wrist. Ensure your back is straight and chest up.
  • Squeeze your shoulder blades together and pull each loop towards your ribcage.
  • Hold for few seconds and slowly return the band to its starting position.
  1. Resistance Band Upright Row

Looking for a way to strengthen your upper muscles and shoulder muscles? Look no further than the resistance band upright row. This exercise targets the trapezium and deltoids.

How to do it:

  • Start in a standing position about hip-distance apart
  • Place the middle of the resistance band under your feet and secure it firmly.
  • Grasp one end of the band in each hand. Your arms should rest by your sides and palms facing your body. Then rotate your thumb forward a little bit.
  • Lift your elbows towards your sides and extend it towards the ceiling and slightly above your shoulders.
  • Hold this position for few seconds and slowly lower your arm back to its starting position
  1. Resistance Band Lying Pullover

The resistance band lying pullover strengthens the back muscles and chest muscles.

How to do it:

  • Anchor the resistance band in a low position, say a level above your head.
  • Lie flat in your back with your face towards the ceiling. Grasp the free end of the band with both hands and extend your arms overhead.
  • Bend your elbows and pull the band towards your knees.
  • Hold for few seconds and return slowly to the starting position.
  1. Resistance Band Good morning

The resistance band good morning strengthens your entire posterior chain which consists of the calf muscles, glutes, hamstrings, lats and erector spinae.

Strengthening your posterior chain is beneficial to carry out functional activities every day, especially sitting and some sport skills such as jumping and sprinting. The banded good morning is effective as it challenges your back muscles.

How to do it:

  • Start in a standing position about hip-distance apart.
  • Place the side of the resistance band under your feet and the other side across the back of your shoulders.
  • With a hinged hip, lean your torso forward bending at your waist till there is a contraction in your hamstring. Keep a straight back, hinged hip, bend your knees slightly and ensure your chest is up while performing this move.
  • Engage your lower back muscles, core and glutes.
  • Pull yourself back up slowly to a standing position.