7 Resistance Band Back Exercises To Build Strength And Muscle

Working out from home is something that many gym enthusiasts were forced to do once we all had to stay home because of the coronavirus pandemic. And if you don’t have a Peloton or other fancy equipment, one of the easiest ways to build up some muscle (and stay sane inside of your home) was to get a decent pair of resistance bands to work out in your living room. Resistance bands have long been a staple for anyone who wants to work out, but knowing exactly what to do with them can be hard to figure out, especially if you’re new to the fitness game. A lot of people use them to work out their legs, but if you want to move on and try out resistance band back exercises, we’re here to help.

If you have zero experience using resistance bands, no worries. That’s part of the beauty of these little fitness wonders — they’re great for newbies and pros alike. You have less chance of injury using resistance bands than, say, a set of weights you might not be ready for yet. Resistance bands are also one of the most versatile pieces of workout equipment! You can use them during your already established workouts to increase your strength, or you can toss ’em in a suitcase to get a quick, DIY workout on your next family vacation.

Ready to try out some resistance band back exercises? Keep reading to learn a few go-to moves.

Use It With Weights

These moves require having a set of dumbbells around the house, too, but by strapping a weight into your resistance band, you can add some extra oomph to your routine.

Try the Overhead Press

This one is simple: Just stand on your band and use it to press upwards, just like you would a weight. It’s great for your posture, too.

Strap It to the Door

This one requires no extra equipment and can also serve as a quick way to get some alone time in your bedroom. It’s a win for your back and your mental health! You can try hanging the band at different levels, too, so you are pressing up or down, or straight ahead, accordingly.

Pretend You’re Rowing

By sitting down on the floor and strapping the band around your foot, you can work your back by simply pulling on the band as if you were on a rowing machine. Just remember to switch sides!

Switch It Around

Much like with the door technique, you can wrap the band around something sturdy and face away from it while doing your presses. It works a whole new group of muscles in your back, so be prepared to feel it if you usually use them in the other direction.

Nail the Pull Down

If you get on all fours, you can pull the band from a push-up style position on each side. It will work your back and abs simultaneously, so you’re getting a full workout.

Hang Them From Literally Anything

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The best thing about resistance bands is how versatile they are — if you don’t have a sturdy space inside your house, you can strap the bands to a tree or some monkey bars in the park at varying levels to work different sets of muscles without any gym fees at all. The above video walks you through using them outdoors for some solid resistance band back exercises, from banded sprints to lunge squat jumps.

Before You Get Started

You definitely want to make sure you are using the bands correctly, so consult with a trainer or someone in the know before you try any of these workouts at home. But once you do, you’ll be glad you shook up your training and will likely come up with tons of new ways to use your resistance bands — whether it’s for your back or any other body part. Mostly, have fun with them!

Which exercises to avoid with lower back pain?

Band exercises are great for reducing back pain and strengthening muscles. However, if you’re experiencing any lower back discomfort, there are a few exercises you should steer clear of until you feel better. You should avoid crunches, running, and biking on rugged surfaces. Instead, try water aerobics, walking, and sit-ups that offer lower back support.

What are some tips for using resistance bands?

Resistance bands are super helpful for increasing strength and working out, but they can also be dangerous and painful if misused. Here are a few tips to keep your bands from snapping at you.

• Don’t let go of your resistance band while it’s being pulled.
• Before using a resistance band, look it over to ensure there aren’t any tears or holes.
• Pull your band slowly and try not to yank it

• Resistant bands may look like they can be used for other things, but to be safe, remember only to use them for exercise and their intended purpose.
• Avoid stretching the band more than 2.5 times its length.
• After use, clean your bands with water. Disinfectants or other cleaning products can cause the band to break down and deteriorate.