Best Back Exercises With Resistance Bands

A woman doing squats using Rappd resistance bands for training

Best Back Exercises With Resistance Bands

While many people focus on traditional weightlifting exercises to target their back muscles, resistance bands offer a versatile and effective alternative. Resistance bands are affordable, portable, and can be used virtually anywhere, making them an excellent addition to any workout routine. 

Benefits of Using Resistance Bands for Basic Workouts

Whether you’re a seasoned athlete or just starting your fitness journey, incorporating resistance bands into your back workouts can be a game-changer. These simple, versatile tools offer numerous advantages that can help you build a powerful and balanced back. 

Targeted Muscle Engagement

One of the important benefits of using resistance bands is their ability to provide continuous tension throughout an exercise’s range of motion. Resistance bands offer consistent resistance, effectively engaging your back muscles from start to finish. This helps you target and activate the specific muscle groups you want to work on, ensuring a more effective workout.


Resistance bands for workout routines come in various levels of resistance, which allows you to tailor your workout to your fitness level and goals. You can easily switch between bands to increase or decrease resistance, making it suitable for both beginners and advanced athletes. Additionally, resistance bands enable you to perform a wide range of exercises, from rows and pulls to rotations and stretches, providing endless workout possibilities.

Joint-Friendly Workouts

Traditional back exercises often involve heavy weights that can put quite a lot of stress on your joints. This is especially if you’re lifting with improper form. Resistance bands offer a safer alternative, as they place less strain on your joints while still challenging your muscles. This makes them an excellent choice for individuals recovering from injuries or those looking to protect their joints during intense training.

Improved Posture

A strong back is very much essential for maintaining good posture. Exercises with resistance bands can help strengthen the muscles responsible for keeping your spine properly aligned. By incorporating such exercises into your routine, you can reduce the risk of developing poor posture, which can lead to various musculoskeletal issues, including back pain.

Portability and Convenience

Resistance bands are incredibly portable, making them an ideal workout tool for people on the go. Whether you’re travelling, working out at home, or hitting the gym, you can easily carry resistance bands with you. Their convenience allows you to maintain your fitness routine no matter where you are, ensuring consistent progress in your back workouts.

Cost-Effective Solution

Compared to purchasing a set of dumbbells, barbells, or weight machines, resistance bands are a cost-effective alternative. They offer a versatile and affordable way to build and tone your back muscles without breaking the bank. This accessibility makes them an excellent choice for individuals looking to establish a workout routine on a budget.

Back Exercises with Resistance Bands

Band Pull-Aparts

  • Hold the ends of a large resistance band firmly in your hands, palms down.
  • Straighten your arms and raise them up in front of you to shoulder height while standing with your feet slightly apart. 
  • Then, pull the band apart by contracting your core, spreading your arms out to the sides, and squeezing your shoulder blades together.
  • Return your arms to the starting position slowly.

Seated Rows

  • Lay down on the floor with your legs straight out in front of you. 
  • To provide more resistance, wrap the band’s centre around the sole of each foot.
  • To create additional resistance, wrap the band’s ends around the middle of each foot 
  • Squeeze your shoulder blades together while pulling both hands toward your rib cage 
  • Keep in mind to sit up straight and engage your core.
  • Allowing your hands to revert to the initial position and let go of your arms.

Resistance Band Sumo Deadlift

  • Start the exercise by placing your feet shoulder-width apart in the resistance band’s middle.
  • Kneel down while lowering your body into a sumo squat stance. 
  • Maintain a straight back and a tight core.
  • With your palms facing down, take an overhand hold in the middle of the band with both hands.
  • Using your heels as a source of propulsion, rise up by extending your hips and knees while maintaining a straight spine.
  • Get back to the starting position to finish one rep.

Straight-Arm Lat Pull-Down

  • Take a handle-equipped resistance band and attach it to a solid, immovable object slightly above the head. 
  • For example, if you have a door anchor for the resistance band, it will work nicely.
  • With your hands facing down and your arms straight out in front of you, grasp the handles. 
  • Retract your steps until the band tenses. This is your starting position.
  • Pull both handles down to your sides while you maintain a straight back, shoulders down, and arms up. 
  • Return to your starting position after pausing.

Reverse Flies

  • Take a resistance band and attach its grips to something fixed at roughly chest height.
  • Grab the band’s grips and stretch your arms straight out in front of you with your palms facing each other while keeping a tiny bend in your elbows. 
  • Retract your steps until the band tenses. 
  • As you spread your arms out to the sides, engage your core and press your shoulder blades together.
  • Return your arms to the starting position slowly.

Superman with Resistance Band

  • Lay face down with the grips of the resistance band level with your shoulders. 
  • Securely wrap the band around both feet. 
  • Your toes should be pointed outward, and your heels should be in contact.
  • Additionally, the resistance band should be going down the sides of your legs in this posture.
  • Keep your legs straight and keep in mind to contract your abs to activate your core. 
  • Then, lift your torso and knees off the ground while you extend your arms in front of you. 
  • Return to the starting position gradually.

Resistance Rows

  • Start the exercise by standing in the middle of a resistance band. Keep your feet hip-width apart. 
  • Hold the handles with your palms facing each other and one end of the band wrapped around the middle of each foot.
  • Keep your back straight as you gently bend your knees.
  • Then, lean forward at the hips around 45 degrees.
  • Next, draw your hands up to your rib cage. Then, squeeze your shoulder blades together at the top. Try to maintain a strong core and a straight back.
  • Repeat after releasing your arms.

Tips for Resistance Band Exercises For Back

  • Observe the position of your hands and elbow. Many people believe that the hand posture and movement train the back muscles. However, in reality, it’s the elbow.
  • Put your whole range of motion in mind. Resistance bands, unlike free weights and machines, do not restrict the range of motion when used for back workouts.
  • Be cautious to maintain a straight spine while applying high resistance. Under intense exertion, the spine naturally curves. However, you must maintain a straight posture to prevent compressing the lumbar discs.


Incorporating resistance bands into your workout routine can be a game-changer for your back development. These versatile tools allow you to target various muscle groups in your back effectively. Whether you’re working out at home or looking to diversify your gym routine, the best back exercises with resistance bands offer a cost-effective and efficient way to achieve a strong, sculpted, and well-balanced back. 

And if you are looking for the best resistance bands to add to your workout routine, look no further than Rappd. We are a leading fitness brand based in Australia, offering a variety of workout and gym equipment so that you can live a healthy life!

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