Resistance Band Back Workout: Quick Effective Back Workout With Resistance Bands At Home

Want a resistance band back workout to build bigger lats?

Then this is the perfect page for you.

In this article, you'll get a detailed but quick and effective back workout at home with bands that you can use to...

1. Add size to your lats as you start your muscle building journey

Or

2. To maintain your back mass while you're on the go and don't have access to the gym

But, before we get into this resistance band workout for your back, if you're looking for a step-by-step program designed to help you...

Lose weight

Build muscle

Or revamp your metabolism

Simply tap the image below to take the free health and physique quiz to find the best diet and training program for your unique goals.

Alright, here's exactly what we'll cover today.

Resistance Band Back Workout: Why Use Bands

There are many tools you can  use to build a quality physique, but in order to build it...

1. Effectively

And

2. Effortlessly

You must place each tool in its proper place inside your tool box.

And since we're doing a resistance band back workout, let's discuss where resistance bands fit in your physique building arsenal.

Why Use Resistance Bands?

Benefits. Benefits. Benefits. Who doesn't love those?

Resistance bands workouts are beneficial for beginners looking to build strength or advanced  physique architects looking to maintain muscle because...

• They are a step up from bodyweight workouts.
• They are less threatening (and more portable) than barbells or dumbbells.
• And last but not least, there's no better travel friendly option for workouts than resistance bands.

A study of 117 older adults found that those who followed a resistance band training program for 6 months had greater improvements in physical function compared to those who did not.[1]

But....there are two sides to every coin.

So, let's examine the drawbacks of using resistance bands.

The Limits Of Resistance Bands on Strength Muscle Mass And Health

Because time is precious and we're all in a rush to something else, I'll keep this short, sweet, and to the point.

The range of resistance offered by resistance bands is limited.

So, while bands are useful for all the reasons listed above, they're not a productive tool for progressive, long-term development of strength and or muscle mass.

A study reviewed the effects of resistance bands training in adults with type 2 diabetes and found that

1. Lower body strength improved in resistance band trainees.

But

2. There were no significant improvements noted in upper body strength or decreases in Hemoglobin a1c[2]

The take away...?

Bands are great for beginners and for situations when you don't have access to a gym, however they're not ideal for producing the consistent surge in your body's metabolism needed to

1. Force your muscles to adapt and grow consistently over time.

Or

2. Improve your body's metabolic function significantly.

So, now that you understand where resistance bands should fit in your health and physique tool kit, let's start this resistance band back workout!

Resistance Band Back Workout: Band Dead Lift

How To Do Band Dead Lifts

• Stand with feet shoulder width apart with the bands beneath your heels.
• Squat down and grasp the bands in each hand (the total resistance increases the lower you place your hands to grasp the bands)
• Keep your chest up to maintain a natural arch in your lower back and keep your head up and eyes up.
• Rise to the standing position by pushing your heels through the ground as you extend at your knees and hips.
• Slowly lower yourself and repeat the movement.

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles: 

Quadriceps

Gluteus maximus

Hamstrings

Back

Trapezius Muscle

Resistance Band Back Workout: Band Bent Over Row

How To Do Band Bent Over Rows

• Stand with a slight bend in your knees, feet shoulder width apart, and the band beneath your midfoot.
• Bend forward at the hips so your chest is parallel to the ground.
• Keep your head, chest, and eyes up to maintain a natural arch in your lower back.
• Grasp the resistance band with both hands with a shoulder width grip and palms facing your body (pronated grip).
• Leading with your elbows slowly pull your hands towards your chest, pausing to squeeze as your hands reach your nipples.
• Slowly lower your hands back to the start position and repeat.

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles: 

Back

Biceps Brachii

Resistance Band Back Workout: Band One Arm One

How To Do Band One Arm Row

• Assume a staggered stance with your left foot in front of your right and a slight bend in both knees.
• Bend forward at the hips so your chest is slightly above parallel to the ground.
• Keep your head, chest, and eyes up to maintain a natural arch in your lower back.
• Grasp the resistance band with your right hand with your palm facing your body (neutral grip).
• Leading with your elbow slowly pull your hand towards your chest, pausing to squeeze as your hand reaches your nipple.
• Slowly lower your hand back to the start position and repeat.

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles: 

Back 

Biceps Brachii

Resistance Band Back Workout: Band Seated Row

How To Do Band seated row

• Sit with feet extended in front of you
• Place your band around a stable apparatus that you can pull against and not move(safety first).
• Grasp the band with both hands using a pronated grip.
• Be sure to keep your chest up and slight arch in your lower back throughout the movement.
• Leading with your elbows slowly pull your hands toward your chest pausing to squeeze when your hands reach your midsection.
• Slowly return your hands to the start position and repeat.

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles: 

Back

Biceps Brachii

Resistance Band Back Workout: Band High Row

How To Do Band high row

• Stand with feet shoulder width apart with the band beneath the heels of your feet
• Keep your chest up to maintain a natural arch in your lower back and keep your head up and eyes up.
• Grasp the bands with an overhand grip (pronated) with palms facing your body.
• Leading with your elbows pull your hands towards your armpits pausing to squeeze when you reach your chest.
• Slowly lower your hands and repeat.

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles: 

Trapezius

Delts

Resistance Band Back Workout: Band Straight Arm Pulldown

How To Do Band straight arm pulldown

• Attach a band to stable apparatus that you can pull down from over head (you may kneel if to increase the resistance)
• Keep your arms straight, pull the handles down past your hips and squeeze for a second while contracting your lats.
• Slowly return the handles to the start position and repeat.

Sets and repetitions:

3 sets 15-20 repetitions

Target muscles: 

Delts

Lats

Resistance Band Back Workout: Wrap-Up

There you have it ladies and gents,

Asimple and effective resistance band workout for back building density.

Remember, this back workout at home with bands is geared towards beginners or for those who are away from the gym.

I hope you enjoyed it.

By the way, if you want a simple process to build muscle and lose weight take our free health and physique quiz to get started today.

Oh, and When You're Ready to step your back game up you can check out our 7 best back exercises for a wider back here

Alright, ladies and gents that's All I got for today!

Drop your comments below if you try this workout.

Until next time...

The juice is worth the squeeze

Joe G - Your elite Health and Physique Leader