Resistance Band Back Workouts: Strengthen Your Back Anywhere, Anytime

Are you looking for a way to build a strong and healthy back at home? Then resistance band back exercises are a great option.

Back pain is one of the most common health problems in the world, affecting up to 80% of people at some point in their lives.

Poor posture and weak back muscles can cause many health problems. But the good news is that you can use resistance band exercises to build a strong and resilient back and prevent injury and pain.

The resistance bands are an inexpensive and effective way to target all the muscles in your back right at home.

In this post, we will share some effective resistance band exercises for your back that you can do anywhere, anytime along with a workout plan.

Understand Your Back Muscles

The back is a complex area of the body that consists of various muscles responsible for supporting the spine, facilitating movement, and maintaining 

The muscles of the back can be divided into three groups – superficial, intermediate, and deep:

  • Superficial — associated with movements of the shoulder.
  • Intermediate — associated with movements of the thoracic cage.
  • Deep/Intrinsic Muscles — associated with movements of the vertebral column.1

The superficial back muscles are situated underneath the skin and superficial fascia. The muscles in this group are:

  • Latissimus dorsi (lats), the largest muscle in the upper part of your body. It starts below your shoulder blades and extends to your spine in the lower part of your back.
  • Levator scapulae, a smaller muscle that starts at the side of your neck and extends to the scapula (shoulder blade).
  • Rhomboids, two muscles that connect the scapula to the spine.
  • Trapezius (traps), which start at your neck, go across your shoulders and extend to a “V” in your lower back.

Erector spinae, a deep muscle of the back, starting from your lower spine stretching up to your neck. This muscle is responsible for extending and rotating the spine. The erector spinae is a key part of our lower back and keeps our body working well.

Back Muscles (anatomy)

What Is Resistance Back Workout

You can use a variety of gym equipment or your own bodyweight to build resistance. Barbells, dumbbells, resistance bands, and weight machines are all common resistance tools used for back workouts.

A resistance band back workout is a type of exercise routine that targets the muscles of the back using resistance bands. It puts these muscles under tension and makes them work harder than usual. This overloads the back muscles, causing microtears and muscle damage. After that, the body will repair and grow the back muscles.

Resistance bands are an excellent tool for back training because they improve muscle activation and help establish a better mind-muscle connection

Some examples of resistance band back exercises include bent-over rows, assisted pull-ups, face pulls, lat pull-downs, and reverse flies

How Resistance Band Work

Resistance bands provide unique tension during both concentric and eccentric phases. This means that you feel resistance both when you contract the muscle (concentric phase) and when you lengthen the muscle (eccentric phase).

  • The concentric phase is the shortening of the muscle, such as when you lift a weight.
  • The eccentric phase is the lengthening of the muscle, such as when you lower the weight.

Imagine if you stretch a rubber band. It resists and wants to go back to its original size. Well, resistance bands work similarly. When you stretch them, they provide a kind of push against you. The cool thing about that is that when you allow the bands to return slowly and in control, they’re trying to pull you back. This makes your muscles work even more.

To get the most out of your exercises with these bands, remember to be in charge and let them go back to their starting position. Doing so strengthens muscles when contracting and lengthening due to the continuous resistance.

Types Of Back Band Exercises

There are several types of back exercises that can be performed using a resistance band.

Each exercise can be adjusted to meet your requirements and provides constant tension on the back muscles throughout the entire range of motion.

  • Bent Over Band Rows: It is used to target the Lats, rhomboids and middle trapezius.
  • Face Pulls: Target the rear deltoids and upper traps and help improve shoulder mobility and posture.
  • Band Pull-aparts: This exercise works upper back muscles, including the rear deltoids and rhomboids muscles.
  • Lats Band Pulldowns: It provides effective lats engagement and strengthens upper body strength.
  • Band Good Mornings: It is a good exercise to strengthen your lower back and hamstrings.
  • Seated Rows: Focusing on multiple back muscles and building mid-back strength.
  • Assisted Pull-Ups: Use resistance bands to assist you in performing pull-ups, which will build upper body strength.

10 Best Band Back Exercises At Home

The band back workout has the highest activation, and they will allow you to perform pulldowns, rows, and reverse fly exercises that target every muscle fiber in your back.

Here are the best exercises that you can do with a band to build a bigger and wider back: These exercises will hit your back from all the angles.

1. Resistance Band Bent Over Rows

Resistance band bent over rows are a popular back exercise that targets the muscles of the upper back, including the rhomboids, trapezius, and latissimus dorsi. They are a compound exercise that also works your arms, and core muscle.

This exercise helps to improve postural by targeting the muscles responsible for proper posture, such as the rhomboids and trapezius. It can also reduce the risk of rounded shoulders.

Other variations of band bent over rows to build bigger and stronger back at home.

  • Single-Arm Resistance Band Rows: The back muscles are trained unilaterally by this variation. Better Mind Muscle Connection.
  • Underhand Grip Resistance Band Rows: Switching to an underhand grip targets your biceps and lower lats.
Resistance Band Bent Over Rows

How To Do

  1. Stand on the resistance band with your feet hip-width apart. Hold the bands ends in each hand.
  2. Bend at your waist and keep your back straight and your torso parallel to the ground.
  3. Engage your core and pull the resistance band towards your abdomen.
  4. Squeeze your shoulder blades together at the top of the movement.
  5. Slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.


  • Avoid rounding or arching your back. Maintain a neutral spine.
  • Focus on pulling with your back muscles rather than relying on your arms.
  • Keep your elbows close to your body as you pull,

2. Bands Lats Pulldowns

The resistance band lats pulldown can be done anywhere, so it’s a good option for home workouts or while travelling.

It is a compound exercise that engages multiple muscle groups of the back, specifically the latissimus dorsi (lats) and teres major.

There are some variations of the resistance band pull down to add to your back workout:

  • Close-grip pulldown: Hold the resistance band with a closer grip. This will target the inner lats more.
  • Wide-grip pulldown: Wide grip will target the outer lats more.
  • One-arm pulldown: Work on each part separately and make your weaker side as strong as your stronger side.
Bands Lats Pulldowns

How To Do Band Lat Pulldown

  1. Attach the resistance band to a sturdy anchor point above your head, such as a door frame.
  2. Stand facing the anchor point and grasp the resistance band with an overhand grip.
  3. Step back to create tension in the band. Engage your core, slightly lean back.
  4. Pull the band down towards your chest. Squeeze your shoulder blades together at the end of the movement.
  5. Slowly release the tension and return to the starting position.
  6. Repeat for the desired number of repetitions.


  • Do 3-4 sets of 10-12 repetitions of resistance band lat pulldowns.
  • Focus on pulling with your back muscles rather than relying on your arms.
  • Make sure you control the movement both on the way down and up.

3. Resistance Band Face Pulls

Resistance Band Face Pulls are a fantastic shoulder exercise that primarily targets the rear deltoid muscles and the muscles of the upper back.

It will help to improve your shoulder strength, range of motion, and posture.

Resistance Band Face Pull

How To Do Band Face Pulls

  1. Anchor the band at shoulder height and stand holding the handles.
  2. Pull the handles toward your face with elbows flared out.
  3. Squeeze shoulder blades together as you pull.
  4. Slowly return to the start position.
  5. Complete 10-15 reps.


  • Maintain upright posture – don’t lean back.
  • Avoid shrugging or raising your shoulders.
  • Control the motion – no momentum or swinging.

4. Standing Band Row

The standing band row helps build strength and muscle mass in the upper back, promoting a more defined and sculpted back.

This exercise primarily targets the muscles of the upper back, including the rhomboids, trapezius, and rear deltoids, as well as the biceps and core.

You can also try the one-arm band row, which focuses on working one side at a time and reduces the risk of muscle imbalances.

Standing Band Row

How To Do Standing Band Row

  1. Position your feet shoulder-width apart and hold the resistance band handles in each hand.
  2. Step back to create tension in the resistance band.
  3. Your arms should be fully extended, and your body should lean slightly forward from your hips.
  4. Pull the resistance band handles towards your rib. Squeeze your shoulder blades at the top of the movement.
  5. Slowly extend your arms back to the starting position.
  6. Repeat for the desired number of repetitions.


  • Keep your back straight and core engaged.
  • Do not use momentum to pull the resistance bands. Focus on controlled movements.
  • Exhale as you pull, and inhale as you release.

5. Resistance Band Pull Apart

This is a movement that can be done on shoulder day, as it targets the rear delts. However, we like to also hit it on a back day as the rear delts often need to double the work each week.

The bands pull apart will work your rhomboids, rear delts, and traps. It’s a great shoulder and upper back exercise.

Resistance Band Pull Aparts

How To Do

  1. Stand with your feet shoulder-width apart, keeping a slight bend in the knees.
  2. Hold the exercise band in front of you with your hands slightly lower than your shoulders.
  3. Keep your elbows slightly soft to avoid hyperextending the joint.
  4. Squeeze the shoulder blades together and open the arms out to either side, pulling the band apart and squeezing your rhomboids.
  5. Return to start and repeat, keeping tension on the band the entire time.
  6.  Repeat the desired number of reps.


  • Focus on really contracting your upper back muscles. Squeeze and hold once you reach the peak contraction, then slowly return to the starting position.
  • Keep your core engaged throughout each set.
  • Try to keep your elbows up so you can target your upper back muscles correctly.

6. Band Pullovers

The lying band pullover is a great alternative to the barbell pullover or dumbbell pullover. It is the best band exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.

Band pullovers are an effective compound exercise that engages both the chest muscles and the lats (latissimus dorsi) which build upper body mass and strength.

How To Do Band Pullovers

  1. Anchor the resistance band securely at a low point. Lie down on a bench or on the floor.
  2. Hold the band’s handles above your chest with your arms fully extended.
  3. Keep a slight bend in your elbows and lower your arms backward in an arc-like motion.
  4. Pause, and then slowly pull the handles back up to the starting position. Repeat for desired reps.


  • Maximum stretching ensures the greatest expansion of the rib cage.
  • Do the exercise slowly and do not use momentum.
  • Focus on the contraction of the chest muscles during each exercise.
  • Keep your back pressed into the floor.

7. Seated Row With Resistance Bands

Seated Row with Resistance Bands primarily target the traps, latissimus dorsi, rhomboids, rear delts and biceps. It will also work your erector spinae, as you need your lower back to stabilize your movement.

Resistance bands are easy to carry and use, so you can do seated rows almost anywhere.

Seated Row With Resistance Bands

How To Do Seated Row With Resistance Bands

  1. Sit on the floor with your legs extended, loop the resistance band around the soles of your feet, and hold one end in each hand.
  2. Keeping your posture erect and your lower back slightly arched.
  3. Slowly pull the handles to your lower abdomen, keeping your elbows close to your sides. 
  4. As the handles touch your body, squeeze your shoulder blades together.
  5. Then reverse direction, slowly returning to the start position.


  • Retract your shoulder blades as you pull the band back.
  • Maintain your legs extended with just a slight bend in the knee and keep your shoulders back.

8. Band Assisted Pull Up

A band-assisted pull-up is a variation of the pull-up that uses a resistance band to help you lift your body weight. This makes it a great option for people who are not yet strong enough to do a regular pull-up.

It’s a great way to build up your upper body and strengthen your grip.

Band Assisted Pull Up

How to Do the Band-Assisted Pull-Up

  1. Secure the resistance band to a pull-up bar or other sturdy anchor point.
  2. Depending on the level of assistance needed, place one or both feet in the resistance band
  3. Grasp the pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart.
  4. Pull yourself up towards the bar by squeezing your shoulder blades.
  5. Pause at the top of the movement, then slowly lower yourself back to the starting position.


  • Maintain a straight line from your head to your hip.
  • Keep your chest up and shoulders back.

9. Resistance Band Deadlift

The deadlift is the King of all exercises. This power exercise is designed to build an overall physique that uses more muscles than any other exercise.

Resistance band deadlifts are a variation of the traditional deadlift exercise that utilizes a resistance band for added resistance. This exercise targets the legs, glutes, back, and core muscles, providing a full-body workout.

It is a versatile exercise that can be modified to fit your fitness level and goals. For example, you can use a lighter resistance band if you are a beginner or a heavier resistance band if you are more advanced.

Resistance Band Deadlift

How to Do the Band-Assisted Pull-Up

  1. Stand on the resistance band with your feet hip-width apart. Hold the handles with an overhand grip.
  2. Hinge forward at the hips, keeping your back straight and core engaged.
  3. Start the upward movement by pushing your hips forward and bending your torso.
  4. Slowly release the tension and return to the starting position.
  5. Repeat for the desired number of repetitions.


  • Keep a slight bend in your knees and your chest lifted.
  • Keep your back straight while doing the exercise.
  • Inhale on the way up, exhale when lowering.
  • Make sure you go through the full range of motion and keep your form correct.

10. Band Upright Rows

If you’re looking to increase shoulder and upper back strength, look no further than the resistance band upright row.

The band upright row exercise that targets the muscles of the shoulder and upper back, including the deltoids, trapezius, as well as the rhomboids, and even the biceps — making it a great addition to any full-body workout.

The exercise is named “upright row” because the weight is lifted up in a vertical, or upright, direction.

Resistance Band Upright Row

How To Do

  1. Stand with your feet shoulder-width apart.
  2. Hold a resistance band in each hand with an overhand grip. Let the band rest against your thighs.
  3. Pull hands straight up toward chin.
  4. Pause at the top of the movement to feel your muscles contract.
  5. Slowly lower the band back to the starting position.


  • Squeeze shoulder blades together as you pull the band up.
  • Start with a lighter band and work your way up.
  • Avoid rapid or jerky motions.

Training Plan As Per Your Goal

  1. For muscle endurance: Aim for 3-4 sets of 12-15 reps, with a moderate amount of resistance.
  2. For muscle strength: Aim for 3-5 sets of 6-10 reps, with a heavier amount of resistance.
  3. For muscle hypertrophy (increased muscle size): Aim for 3-4 sets of 8-12 reps, with a moderate to heavy amount of resistance.

It is always best to start with a lower number of reps and sets, and then gradually increase as your strength improves.

Furthermore, it is important to allow for adequate rest between sets, typically 60-90 seconds.

At Home Resistance Band Back Workout Plans

This workout contains multiple band exercises that are designed to target all the muscles in your back and increase overall muscle mass.

This workout plan is a starting point that can be adjusted based on individual fitness levels and goals.

Band Back Workout Routine For Beginner

Standing Band Row3-48-1060-90 seconds
Band Pull Apart3-4860-90 seconds
Band Reverse Fly48-1060-90 seconds

Band Workout Routine For Intermediate

Single Arm Band Row48-1045-60 seconds
Band Deadlift3-410-1245-60 seconds
Band Pullover48-1045-60 seconds
Seated Band Row310-1245-60 seconds

Benefits of Resistance Band Back Workouts

Resistance band back workouts have many benefits that go beyond just building muscle. With bands, you can build a stronger, healthier back and a more functional body.

Here are the many reasons why resistance band back workouts are an important part of your fitness regimen.

Benefits Of Resistance Band Back Workouts

1. Improved Muscle Activation

Resistance bands enhance muscle activation, helping you establish a better mind-muscle connection. This can lead to more effective and targeted back muscle engagement during exercises.

2. Provide Constant Tension

Unlike free weights, resistance bands provide constant tension throughout the exercise. This means that your back muscles are constantly being worked, which makes them work harder and helps them grow muscles and strengthen.

3. Versatility and Convenience

Resistance bands offer a variety of exercises that target different areas of the back. They are lightweight, portable, and can be used anywhere, making them a convenient option for back workouts.

4. Low-Impact Exercise

Resistance bands are a low-impact form of exercise, which means they put less stress on your joints than other forms of exercise, such as running or jumping. It is an excellent option for people with joint pain or injuries

The elastic tension of resistance bands facilitates smoother and controlled movements, thereby reducing the likelihood of injury and promoting proper form.

5. Whole-Body Engagement

Resistance band back exercises not only target the back muscles but also engage other muscle groups, such as the core and posterior chain. This can lead to improved overall strength, stability, and posture.

6. Affordable and Accessible

Resistance bands are affordable and widely available. They offer a cost-effective alternative to traditional gym equipment for back workouts.


Best Resistance Band Exercises For Upper Back

Here is a list of the best band exercises that help to train the upper back and build a well-developed upper body.

  1. Resistance Band Rows
  2. Band Face Pulls
  3. Single-Arm Rows With Band
  4. Lat Pulldowns
  5. Straight-Arm Pulldowns
  6. Band Pull-Aparts
  7. Resistance Band Seated Rows
  8. Band-Assisted Pull-Ups
  9. Resistance Band Upright Rows
  10. Band-Assisted Renegade Rows

What Are The Best Resistance Band Exercises For Lower Back?

Here’s a list of the best lower back band exercises that help build a strong back.

  • Hyperextensions (Back Extensions)
  • Band Good Mornings
  • Band Pull-Throughs
  • Deadlifts with Bands
  • Single-Leg Deadlifts with Bands
  • Romanian Deadlifts with Bands
  • Bent-Over Rows with Bands
  • Band-Assisted Superman
  • Band-Assisted Reverse Hyperextensions
  • Band-Assisted Hip Thrusts

How often should I do resistance band back exercises?

You can do resistance band back exercises 2-3 times per week. If you are new to resistance training, you may want to start with 1-2 times per week and gradually increase the frequency as you get stronger.

Are resistance band back exercises effective for building muscle?

Yes, resistance band back exercises can be effective for building muscle. Resistance bands provide added resistance and can help improve muscle activation and mind-muscle connection.

Can resistance band back exercises help improve posture?

Yes, resistance band back exercises can help improve posture. The exercises that target the muscles responsible for good posture, such as the erector spinae and core muscles, can improve posture and lessen the chance of lower back discomfort.


Resistance band exercises are a great way to build a strong and well-defined back. They are a versatile and affordable option that can be done at home or at the gym. There are many different exercises that you can do with resistance bands, so you can find ones that work for you and that you enjoy doing.

When doing resistance band exercises, it is important to use a resistance band that is challenging but not too difficult. You should be able to do 8-12 repetitions of each exercise with good form.


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  • 2. Bergquist R, Iversen V, Mork P, Fimland M. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. Journal of Human Kinetics. 2018;61(1): 5-13.
  • Jeno SH, Varacallo M. Anatomy, Back, Latissimus Dorsi. [Updated 2022 Apr 5]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2022 Jan-. Available from:

Best Resistance Band Back Exercises for Any Fitness Level (Beginner to Advanced)

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