14 Best Back Exercises with Resistance Bands

Do you dream of a super strong back? It is time to stop dreaming and turn your back!

We rounded off the exercises for the upper back with resistance bands. Whether you’re working on the V shape or looking for a more challenging version of your typical body weight movements, these workouts can help you achieve your goal.

You can have a fantastic workout with a resistance band. In fact, one study shows that “training with elastic resistance provides strength gains similar to training with conventional resistance,” such as free weights.

Ready to join the resistance? Here are some things to consider before exercising your back with resistance bands.

Know the muscles that you want to work on. For a super strong back, focus on training your lats, traps, and rhomboids. But don’t forget the core muscles that protect your back (like the erector spinae, multifidus, and quadratus lumborum muscles).

Choose a type of resistance band. Resistance bands came in all shapes (and colors!). The most common are:

  • Ribbons with handles. They have a handle on each end that you can grab.
  • Superbands. Popular with the CrossFit family. They are larger bands made of durable rubber.
  • Ribbon. Known as mini ribbons, they are smaller and circular in shape. You might have seen them during a Pilates or yoga class.

Row without your boat with the stooped oar! Choose a resistance band with handles for this movement.

How it goes:

  1. Stand with your feet shoulder width apart in the center of your resistance band.
  2. Bend forward slightly and hold the handles about knee high.
  3. Grasp the tape handles so your hands are facing the outside of each knee.
  4. Squeeze your shoulder blades together as you lift the band.
  5. Pause at the top and then return to the starting position.

Professional type:

  • Don’t open your chest too wide when you’re on top. This could put unnecessary pressure on your shoulders and neck.

Summon your back superpowers with the Superman exercise! For this variant you need a mini band.

How it goes:

  1. Wrap the resistance band around your ankles and lie on your stomach with your arms and legs outstretched.
  2. Tighten your core, lift your arms and legs off the floor.
  3. Pause briefly at the top, then gently sink back down.

Professional type:

  • Do not rush. This movement is meant to be slow, so take your time as you raise your arms and legs.

Have a seat because it’s time to aim the row of seats at your middle back. A ribbon with handles would be great for this move.

How it goes:

  1. Sit on your mat, straighten your legs, and wrap your tape around the soles of your feet.
  2. Grasp the ends of the ribbon with both hands, bend your elbows, and pull the ribbon toward your torso.
  3. Slowly return to the starting position.

Professional type:

  • Remember to keep your elbows close to your body as you pull.

Do you have access to a TRX suspension trainer? Try the face pull! On this turn you aim at your traps and diamonds.

How it goes:

  1. Secure your TRX cables to an elevated point.
  2. Grasp the handles with both hands and lean back slightly.
  3. Position your arms straight in front of you at face level.
  4. Breathe as you pull yourself in until your elbows reach a 90-degree angle.
  5. Return your body to the starting position so your arms are straight again.

Professional type:

  • Your body should be stiff as you pull it in and out. Make sure the cables are well secured and that you don’t bounce as you move.

Are you ready for a challenge? Train your lower back – while building muscles – with this deadlift variant. For this exercise, grab a strap with handles.

How it goes:

  1. Step on your resistance band with both feet and grab the ends of the band with your hands.
  2. Keeping your spine straight, pivot your hips down and back.
  3. Extend your spine as you pull the band.
  4. Lower your back back down to return to the start.

Professional type:

  • Make sure you have a neutral spine so that you don’t put unnecessary strain on your lower back.

Strengthen your shoulders and improve your posture with the reverse fly. Make sure you have a strap with handles.

How it goes:

  1. Stand with your feet shoulder-width apart.
  2. Hold the handles of your belt and extend your arms out forward.
  3. As you inhale, pull the band apart until your arms reach directly to your sides.
  4. Slowly return to the starting position.

Professional type:

  • If you feel any strain on your shoulders, back, or neck, adjust the weight resistance of your ligament.

There is nothing better for burning fat than the classic pull-up. This is where this exercise gets a twist as you are using a resistance band for support. Use loop tape for this pull.

How it goes:

  1. Loop a resistance band around your chin-up bar and let it hang down.
  2. Put one foot in the loop and grasp the bar forward with your palms.
  3. Pull your body up to bring your chin over the bar.
  4. Lower your back to the starting position.

Professional type:

  • The traditional pull-up is a super tough pull. You’re basically trying to defy gravity. If you are just starting your fitness journey, a resistance band can help you build strength to tackle this full exercise.

Time to exercise your upper back muscles with the standing Ys! This beginner-friendly move is perfect if you are new to resistance bands and feel like crushing this YMCA choreography. Just be sure to grab a bow tie for some resistance.

How it goes:

  1. With your feet shoulder-width apart, wrap your band around both hands and extend your arms toward the ceiling.
  2. Tension your core as you pull the ribbon to the sides and form a “Y” shape with your torso.
  3. Let go and then repeat.

Professional type:

  • Keep your back straight and your body static as you move your arms.

Work your whole back on the one-armed row. For this variant, use your foot as an anchor and a strap with a handle as resistance.

How it goes:

  1. Step on the belt with your right foot.
  2. Hold one of the handles with your right hand and let the other fall to the floor.
  3. Let your right arm hang down, pull your left arm up, and bend your elbow up and back.
  4. Let go of the starting position, then switch arms.

Professional type:

  • Remember, your arms and lat muscles are the ones leading the movement. The rest of your body should be calm.

The pulling apart is the perfect band exercise if you want to work on your shoulder strength. A strap with or without handles is fine for this movement.

How it goes:

  1. Start by standing, knees slightly bent and feet shoulder width apart.
  2. Use both hands to hold the middle part of your ribbon.
  3. Keeping your arms straight, pull the tape back out and squeeze your shoulder blades.
  4. Carefully return to the starting position.

Professional type:

  • You don’t have to go fast so take your time! Focus on perfecting your shape, keeping your arms straight and your neck relaxed at all times.

A little bird told us that they were looking for some exercise that could help with back pain. They said you should try the bird dog exercise! Feel free to use a strap with or without handles.

How it goes:

  1. Start on all fours with your knees under your hips, hands under your shoulders.
  2. Attach the resistance band to your right foot and left hand.
  3. Slowly extend your left arm and right leg while keeping your hips and core stable.
  4. Gently lower your arm and leg back to the starting position.

Professional type:

  • Place a flat pillow or folded towel under your knees for extra cushioning. You can use a mirror to check your alignment.

We lie down, but not for a nap! Try the recumbent sweater to work out both your lats and core.

How it goes:

  1. Start by anchoring the hose band in a low position.
  2. Lie face up, bend your knees and place your feet on the floor. Grab the end of the ribbon with both hands and stretch your arms over your head.
  3. As you inhale, pull the band toward the front of your body, cross your torso, and stop once the handle reaches your knees.
  4. Slowly return to the starting position.

Professional type:

  • If you find yourself arching your back as you pull, remember to activate your core.

This movement is aimed – you guessed it – at your lat. For this exercise, you should have a resistance band with handles to secure overhead.

How it goes:

  1. Stand with your feet shoulder-width apart and hold the handles of your band.
  2. Position your arms above your head and pull down on the resistance band.
  3. Start by bringing your arms to your side and stop once they’re parallel to the floor.
  4. Return your arms to the starting position.

Professional type:

  • Remember to adjust the resistance of your band to your fitness level.

Nothing says ahhh like a good back stretch. This gluteus bridge can give you a nice stretch on the spine while keeping your lower back strong. Select a loop band for this.

How it goes:

  1. Start by lying on your back with your knees bent, arms by your side.
  2. Wrap a resistance band around your thighs, just above your knees.
  3. Lift your hips off the floor until they line up with your knees.
  4. Lower your hips back down to the floor to return to your starting position.

Professional type:

  • Focus on pressing your glutes and remember to keep your knees and toes aligned.

Whether you’re looking to improve your posture, stretch your spine, or relieve back pain, our list of back exercises with tape has something for you. Research has found that resistance bands have similar results to free weight training, so why not give it a try? Grab your band, choose a train, and hit the road again!

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