12 Best Back Exercises With Resistance Bands (+ Sample Workout)

Do you want to build a strong and broad back at home, outside, and while traveling? If so, I highly recommend looking into resistance bands. Here is why:

Resistance bands are excellent for back training because they improve muscle activation and help you establish a better mind-muscle connection. Bands can also be used for a variety of back exercises that target the back muscles from different angles to encourage more strength and muscle development.

To maximize your results while training with bands, you must know which back exercises to do, how to perform them properly, and how to incorporate them into a workout.

Key Takeaways

The back consists of many large and small muscle groups, including the trapezius, lats, rhomboids, rear deltoids, erector spinae, and teres major and minor.
Bands can be used for a variety of exercises, provide constant tension, and improve muscle activation, making them ideal for those who want to build strength and mass with limited equipment.
Choosing the right bands is essential for increasing the variety of movements you can perform and challenging yourself appropriately with the correct loads.

Anatomy of the Back Muscles

The area collectively referred to as ‘the back’ consists of several large and small muscle groups, including:

Trapezius (the ‘traps’): This large muscle is located on the upper portion of the back and is involved in scapular retraction (pulling the shoulder blades back), shoulder stability, and neck alignment.

Latissimus dorsi (the ‘lats’): These are the largest muscles in the upper body and make up a significant percentage of the back. The lats contribute to pulling movements like pull-ups, and one of their functions is to flex the torso laterally.

Rhomboids: These small muscles are situated between the shoulder blades, assisting with scapular retraction and supporting the lats during pulling activities.

Erector spinae: These muscles run along both sides of the spine. Their primary function is to extend the spine and assist the lats with lateral torso flexion.

Teres major and minor: These are smaller muscles located close to the scapula (shoulder blades), and their primary function is to promote stability of the humerus (upper arm bone) in the shoulder socket.

Benefits of Training the Back With Bands

Here are five reasons to use resistance bands to elevate your back training:

Prominent back muscle contractions. Bands offer linear variable resistance (LVR), which means the tension of the bands increases as you stretch it out and get closer to the top of each repetition.

This forces your back muscles to contract harder at the top of each repetition, potentially triggering a more significant growth response.

Could help you establish a mind-muscle connection. Thanks to the constant tension and LVR, resistance bands can make it easier to feel your back muscles stretching and contracting on each repetition which can help you target them more effectively while training.

“Just because resistance bands are cheaper than free weights doesn't mean they'll give you a workout so easy you barely break a sweat. In fact, one of the key resistance band benefits is their ability to strengthen your muscles by increasing the time they spend under tension.”

-Alena Luciani, M.S., C.S.C.S.

Can be used for a variety of movements. The beauty of bands is that gravity doesn’t influence the resistance, so you can attach a band overhead, at chest height, or close to the floor and target your back muscles from all angles.
Provide assistance for some essential back movements. You can use a loop resistance band for assistance on activities like the dead hang, chin-up, pull-up, scapular pull-up, and an inverted row.

The band would remove some of the resistance, making it easier to do full repetitions for those who don’t yet have the strength to do these exercises unassisted.
Good overloading ability. Progressive overload, the act of increasing the difficulty of your training over time, is crucial for long-term muscle and strength gain.

Bands can provide progressive overload in many ways (i.e., increasing the time under tension, increasing the load, overloading a certain portion of the movement, etc); all of which help to improve the size and strength of your back muscles.

12 Best Back Exercises With Bands

1. Horizontal Band Row

This exercise targets the lats, rhomboids, and trapezius muscles. The movement pattern resembles seated cable rows.

How to do Horizontal Band Row

Anchor a resistance band at stomach height. Loop it over a sturdy object (e.g., the upright of a squat rack) or use a door anchor.
Grab the opposite end of the band with both hands.
Take a couple of steps back to stretch the band.
Bring your chest out, take a breath, and engage your abs.
Pull the band to your stomach in one fluid motion while pinching your shoulder blades together.
Pause briefly and extend your arms as you exhale.

Pro tip: If the band pulls you forward, you can stagger your stance (bringing one foot forward and the other back) for a more stable position.

2. Single-Arm Horizontal Row

The one-arm version of the band row trains one side of the body at a time, allowing you to focus on working one side at a time and reducing the risk of muscle imbalances (having one side stronger than the other).

How to do Single-Arm Horizontal Row

Anchor a resistance band at stomach height.
Grab the opposite end of the band with your right hand.
Take a couple of steps back.
Bring your chest out, inhale, and squeeze your abs.
Pull the band to the side of your stomach in one fluid motion while pinching the shoulder blades together.
Slowly extend your arm and exhale.
Once finished training one side, grab the band with your left hand and repeat.

Pro tip: Allow your shoulder to move forward slightly (protraction) and rotate your torso by a few degrees as your arm extends, then focus on pulling the shoulder back and squeezing your shoulder blades together as you pull the band towards you; this encourages a full range of motion.

3. Band Lat Pulldown

The banded lat pulldown is a vertical pulling motion that trains the lats, biceps, and middle back muscles. It is a great banded alternative to the cable lat pulldowns.

How to do Band Lat Pulldown

Attach a looped band overhead. Tie the band to a horizontal bar or use a door anchor (positioned on the top of the door frame).
Grab the band with both hands and step back to stretch it. Use an overhand (palms facing forward) or neutral (palms facing one another) grip.
Bring your chest out, engage your abs, and inhale.
Pull the band to your upper chest in one fluid motion, pulling your elbows behind you and squeezing your lats.
Slowly extend your arms and exhale.

Pro tip: You might have to get down on your knees or sit on the floor to stretch the band out and get a full range of motion, especially if you’re taller.

4. Single-Arm Band Lat Pulldown

The single-arm banded lat pull-down is another fantastic single-arm variation that allows you to focus on raining one side at a time and encourages you to work through any side-to-side imbalances you may have.

How to do Single-Arm Band Lat Pulldown

Attach a looped band overhead.
Grab the band with your right hand and step back to stretch it.
Bring your chest out, take a breath, and engage your abs.
Pull your elbow behind you while keeping your shoulder back to engage the lats.
Pause briefly and extend your arm as you exhale.
Once finished training one side, grab the band with your left hand and repeat.

Pro tip: Allow your shoulder blade to elevate as your arm extends and follow up with a lateral torso crunch as you pull the band back and squeeze your lat. These minor technique tweaks can result in a superior lat stretch and contraction.

5. Bent-Over Band Row

The bent-over band row is another horizontal pull, similar to the horizontal band row, but it involves holding yourself in a bent-over position that engages your whole posterior chain. The main back muscles worked in this variation are the lats, traps, rhomboids, erector spinae, and biceps.

How to do Bent-Over Band Row

Grab a loop resistance band with both hands and step over it.
Lean forward until your torso is roughly parallel to the floor.
Bring your chest out, take a deep breath, and squeeze your abs.
Pull both ends of the band in one fluid motion until your elbows are at torso level or slightly higher.
Slowly extend your arms as you exhale.

Pro tip: You can adjust the resistance with your foot stance. A wider stance allows you to stretch the band more, creating more tension and making it more challenging. In contrast, a narrower stance (or placing only one foot on the band) doesn’t stretch the band as much, making it easier.

6. Seated Band Row

The seated band row is also a horizontal pulling exercise, but it is an easier variation than the standard horizontal row and the bent-over row because you don’t have to focus on much to hold your body in position.

For this reason, a seated band row is a great option for beginners who need to focus on mastering the pull before trying to incorporate a postural component.

How to do Seated Band Row

Attach a resistance band in a low position––for example, 5 to 10 inches above the floor. You can use a door anchor or wrap a loop band over one upright of a squat rack.
Grab the band with both hands, take a couple of steps back to stretch it, and sit on the floor.
Bring your chest out, engage your abs, and take a breath.
Pull the band to your mid-stomach in one fluid motion, squeezing your upper back muscles.
Slowly extend your arms as you exhale.

Pro tip: Use the mental cue of ‘pulling through your elbows’ and imagine that your hands are mere hooks for the band. Doing so can improve back activation by letting the back do most of the work and having your arms just follow through.

7. Band-Assisted Pull-up/Chin-up

Band-assisted pull-ups and chin-ups are fantastic for people who don’t yet have the strength to do these movements with their entire bodyweight. Bands provide the opportunity for all lifters to take advantage of these fantastic vertical pulling movements, to develop their back muscles to the fullest.

“The banded pull-up can be a useful training exercise for building the raw muscle and strength required for this movement, as well as the direct motor mechanics required to perform strict pull-ups.”

-Oleksiy Torokhtiy, European & World championships medalist

How to do Band-Assisted Pull-up/Chin-up

Wrap a loop band over a pull-up bar. Tuck one end of the band through the other and pull tight to secure it around the bar.
Place your feet on the band (using a bench for assistance if necessary), reach up, and grab the bar with an overhand (palms facing forward) or underhand (palms facing back) grip. Your hands should be roughly shoulder-width apart.
Bring your shoulders back, take a deep breath, and squeeze your abs.
Pull yourself up in one fluid motion, bringing your chin over the bar.
Pause briefly and slowly lower yourself to the starting position, fully extending your arms.
Exhale.

Pro tip: Keep your shoulder back throughout the entire movement, especially at the top when your chin is over the bar. This will help you maximize lat activation to build bigger and stronger lats over time.

8. Band Deadlift

Performing deadlifts with a band leads to greater muscle contraction at the top of each rep, thanks to the linear variable resistance that bands provide. This is a great exercise for those who want to get stronger and those who want to challenge their muscles in new ways to encourage more growth.

This exercise can be performed with a band by itself or can be performed using bands attached to a barbell depending on the equipment you have available.

How to do Band Deadlift

Grab a loop resistance band by its two ends and step over it with both feet.
Have your feet a few inches apart.
Bend your knees and lean your torso forward by hinging at the hips.
Bring your chest out, engage your abs, and inhale.
Press through your heels and pull forcefully to stand up, driving your hips forward and underneath you.
Stand tall without hyperextending your lower back, pause briefly, and return to the starting position while keeping your back neutral.
Exhale near the bottom.

Pro tip: You can use multiple loop bands to create the necessary resistance. For example, the Coyote Brown, Ranger Green, and Dark Earth bands from this set collectively provide you with up to 350 lbs of resistance.

9. Band Face Pulls

Face pulls are one of the best exercises to train the smaller upper back and shoulder muscles: the rear deltoids, rhomboids, and mid trapezius. For this reason, banded face pulls are excellent for building shoulder stability.

How to do Band Face Pulls

Attach a resistance band at head level or slightly higher. Tie the band to a sturdy object, such as the upright of a squat rack, or use a door attachment.
Grab the opposite end of the band with both hands and take a couple of steps back to stretch it.
Stagger your stance, retract your shoulder blades, and inhale.
Pull the band to your face in one fluid motion, squeezing your upper back.
Slowly extend your arms and exhale.

Pro tip: Keep your elbows high and wrists neutral (thumbs facing the ceiling) as you pull to keep the focus on the upper back and allow for a more comfortable shoulder position.

10. Band Shrugs

Shrugs are a fantastic movement that develops the trapezius through shoulder elevation. They’re a great alternative to barbell shrugs for those with limited equipment.

How to do Band Shrugs

Grab a loop resistance band with both hands.
Step over the middle of the band and have your feet a few inches apart.
Stand tall and position your arms to your sides.
Bring your chest out, engage your abs, and inhale.
Shrug your shoulders in one fluid motion. Imagine that you’re trying to touch your ears with your shoulders.
Pause briefly at the top position and slowly lower your shoulders as you exhale.

Pro tip: Like deadlifts, you can use multiple bands for additional resistance if a single one doesn’t challenge you enough.

11. Straight Arm Band Pullover

Pullovers are an exercise that primarily trains your shoulders and lats without working your biceps because there is no elbow flexion. This is a great option for those who find that their biceps fatigue before their back does because it allows them to train their back until it fatigues without worrying about other muscles interfering.

How to do Straight Arm Band Pullover

Attach a resistance band overhead––for example, tie one end to the top of a squat rack or pull-up bar.
Grab the opposite end of the band with both hands.
Take a couple of steps back to stretch the band.
Lean your torso forward by pushing your buttocks back to maintain a neutral spine.
Bend your elbows slightly, take a deep breath, and engage your abs.
Pull the band from an overhead position to your thighs without bending your arms.
Pause briefly and bring your arms to the starting position. You should feel a stretch in your lats. Exhale.

Pro tip: When the band comes into contact with your thighs, pause, and squeeze your lats by applying force into your thighs and puffing the chest up simultaneously.

12. Band Upright Row

The banded upright row is a fantastic compound exercise to develop your upper back, shoulders, biceps, and midsection.

How to do Band Upright Row

Grab a loop band with both hands.
Step over the band with both feet.
Assume a comfortable foot stance with your toes pointing slightly out.
Have your arms straight and palms facing your body.
Retract your shoulder blades, inhale, and squeeze your abs.
Pull the band from your hips to your chest in one fluid motion by bringing the elbows up to around shoulder height. The band should travel up in a straight line.
Pause briefly and slowly lower your arms as you exhale.

Pro tip: Avoid elevating your elbows above your shoulders because doing so can increase the risk of shoulder impingement.

Sample Back Workout Routine With Bands

Now that we’ve covered the most effective banded back exercises, here is how you can put them together to design an effective workout.

Exercise	Sets	Reps	Rest Period
Band-assisted pull-ups	3-4	To failure	120-180 seconds
Bent-over band row	3-4	12-15	90-120 seconds
Seated band row	3	12-15	90-120 seconds
Band shrugs	3	12-20	60-90 seconds
Band face pulls	2-3	15-25	60 seconds

Here are a few potential exercise swaps:

Band-assisted pull-ups ⇒ Band-assisted chin-ups
Bent-over band row ⇒ Band lat pulldown
Seated band row ⇒ Band deadlift
Band face pulls ⇒ Band upright rows

Best Bands For Training Your Back

Loop resistance bands are ideal for back training because they are versatile and easy to set up and anchor in position. Plus, you can use a loop band for assistance during pull-ups and chin-ups.

SHOP MILITARY RESISTANCE BAND SET

The best loop bands are the military resistance band set by Gymreapers. You get five bands, each covering a tension range:

Desert Tan - 20 to 35 lbs.
OD Green - 30 to 60 lbs.
Dark Earth - 40 to 80 lbs.
Ranger Green - 50 to 120 lbs.
Coyote Brown - 60 to 150 lbs.

This means you can pick the perfect band for each exercise or even combine two or more bands on activities where you might be able to lift more weight: deadlifts, shrugs, etc.

Additionally, a band set saves you more money than purchasing individual bands. Even if you don’t get much use from Ranger Green and Coyote Brown now, they will be available when you’ve built the necessary strength.

On top of that, these bands are made of high-quality elastic material and are likely to last a long time, even with regular use.