Top 12 Resistance Band Back Exercises- Building a bigger and stronger back is a dream for many of us. We all want to build a v shape back with bigger lats, but we do not have any effective back workout program that will help in muscle building. It is very difficult to find back exercises that will effectively isolate our back muscles. Training with resistance is the best way to isolate your muscles.
Today in this workout session, we are going to share the top 12 resistance band back exercises that will definitely help you in muscle building.
These resistance band back exercises are so effective that it will definitely help you in building a bigger v shape back. The reason behind this is resistance bands are really effective and directly isolates your major muscles.
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Even the most frequently made forms of bands are tube bands with grips, loop bands, and remedy bands. In the event, you are unsure a workout pro might help establish which band is perfect for you, then based upon your own physical fitness level as well as your precise workout program.
For some exercises, then trying performing 2 to 3 sets for 25 repetitions each workout. All set, workout and flex your muscles!
Exercises with resistance bands can be categorized into two broad types. The first type is isolating, where you use the band to target a specific muscle or group of muscles to build strength in a particular area.
The second is more broad, where you train larger muscle groups or your whole body, including your core.
The resistance band row falls into the former category. It’s an excellent exercise for increasing back strength, stamina, and flexibility, but without being high impact.
Whether you’re just starting out on your training regime, or you already work out daily, this exercise will fit into any fitness program.
Now, let’s start this workout program. Start adding effective resistance band back exercises to your back workout list. Here is a short look at the exercises we are going to cover in this program.
Resistance Band Back Exercises | Sets | Reps |
Resistance Band Bent-Over Row | 2-3 | 10-12 |
Resistance Band Face Pull | 2 | 10 |
Resistance Pull-Ups | 2 | 5-10 |
Banded Lat Pulldown | 2 | 10 |
Banded Deadlift | 2 | 12-10 |
Single Arm Row | 2 | 10-15 |
Reverse Flye | 2-3 | 8-12 |
Pull-Apart | 2 | 10 |
Stiff-Legged Deadlift | 2 | 10-12 |
Standing Row | 2 | 6-8 |
Resistance Band Good Morning | 2 | 10-12 |
Seated Resistance Band Bent-Over Row | 2 | 10-12 |
Similar to pull-apart, one of the best resistance band back exercises directly targets your back muscles, isolates your rhomboid, and traps, however additionally, it reinforces the lats muscles, which can likewise enhance your position and also certainly will help lower shoulder and neck strain. Let’s do this exercise with this quick tutorial.
Muscle Groups Worked- rhomboid, traps, lats muscles.
Difficulty- Beginner
Equipment needed- Resistance Bands
Resistance band face pull is another effective core. It directly targets your back rhomboid and deltoids. Also, helps in building the strength of delt muscles. Puling the band towards your face will target your back muscles. Add this workout to your resistance band back exercises routine to get awesome results. Here is a short tutorial for this ultimate back exercise.
Muscle Groups Worked- Back, Shoulders
Difficulty- Medium
Equipment needed- Resistance Bands
Performing pull-ups with more resistance are the best way to target your back muscles. It isolates your middle and lowers back muscles. Also, helps in building pulling strength. Beginners can also do this pullups exercise easily. Let’s have a look at the quick tutorial of this resistance band exercise.
Muscle Groups Worked- Middle & Lower Back.
Difficulty- Beginners
Equipment needed- Resistance Bands, Pullup bar
Banded lat pulldown also called the resistance band lat pulldown. It is just one of the best band exercises to improve your back to enhance your position. Not just this, however, the banded lat pulldown is more elastic and successful for individuals of all exercise degrees. Also, helps in improving your body posture. Here is a quick overview of this workout.
Muscle Groups Worked- Back & Lats.
Difficulty- Beginners.
Equipment needed- Resistance Bands.
Doing deadlifts using resistance bands instead of a set of weights will be the ideal introduction for the sort of practice and can be excellent for people who aren’t prepared to undertake the Bar Bell or who’s minimal equipment offered. One of the best resistance band back exercises that directly isolates your lower back, glutes, and legs muscles.
It is the best way to keep your training up whenever you are off from your gymnasium. You can perform this resistance band back exercise anywhere at which you could perhaps not need accessibility to weights and bars! If you are a beginner then you might have a little more effort to perform this workout. Here is the quick tutorial for the banded deadlift.
Muscle Groups Worked- Lower back, glutes, legs muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
Your feet ought to be pointing forwards to the floor with all the band working under between your arch and heel.
Pull apart exercise with the resistance band is quite more effective back exercises than a weighted one. The band creates more resistance during exercise and gives proper stretch to your back. This back exercise directly targets your middle back and lats muscles. Balance your body during the exercise, if you are a beginner. Here is a quick tutorial for this ultimate workout.
Muscle Groups Worked- Back & Lats muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
Banded Reverse fly is another ultimate resistance band back exercise that will help you in building a stronger and bigger back. It directly targets your middle and upper back muscles. Also, helps in increasing pulling strength. If you are a beginner then make sure to perform this exercise with good posture. Go with this quick tutorial to perform this workout.
Muscle Groups Worked- Back & Lats muscles.
Difficulty- Intermediate.
Equipment needed- Resistance Bands.
Another effective exercise to isolate your back muscles. If you want to build a bigger and V shape back then this exercise is best for you. It directly targets your back muscles and helps in muscle building. Have a look at the quick overview of this workout.
Muscle Groups Worked- Back muscles.
Difficulty- Beginner.
Equipment needed- Resistance Bands.
Another variation of the deadlift to strengthen your lower back and leg muscles. Stiff-legged deadlift is one of the best exercises that will help you in building the strength of your lower body. Performing this deadlift exercise with a band makes it more complicated and effective. Beginners should focus on their posture while doing this exercise. Here is a quick overview of this exercise.
Muscle Groups Worked- Lower Back, leg muscles.
Difficulty- Intermediate.
Equipment needed- Resistance Bands.
Isolating your back muscles in a standing position with a resistance band is the best way. Standing row directly strengthens your back muscles and helps in building muscles. Keep your back straight and head forward during the workout. Have a look at the quick overview of this workout.
Muscle Groups Worked- Back muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands, stable pole.
One of the best resistance band back exercises that strengthen your upper and middle back with proper stretch in your muscles. Also, helps in building muscle coordination. In case you are searching to get a movement that effectively isolates your back, you have to decide to take to good morning exercise. Beginners should notice their posture while doing this workout. Let’s have a look at the quick overview of this workout.
Muscle Groups Worked- Upper and middle back muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
Resistance band row in a seated form is mentioned in best resistance band back exercises to effectively train your back. It directly isolates your upper and middle back muscles and helps in building strength and endurance. Keep your back straight during this exercise to make it more effective. Here is the quick tutorial of this workout.
Muscle Groups Worked- Upper and middle back muscles.
Difficulty- Medium.
Equipment needed- Resistance Bands.
In this workout session, we have shared the top 12 resistance band back exercises that will help you build a bigger back. These exercises are more effective, as they are being performed by the resistance band. Also, there is a workout program pdf down below. Follow this workout program for at least 3 to 4 weeks to get the best results. All the best and stay strong. Buildingbeast.
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