Resistance Band Back Exercises

Resistance bands are strong, elastic bands that can be used almost anywhere and are portable and economic. Unlike most free weights, the resistance of the band changes with the tension applied to it because the harder you pull, the higher the resistance becomes. When you train your back and other pulling muscles, control the tension release as you return the band to its original length. This is known as eccentric loading (force reduction), where you lengthen your muscles under tension rather than just releasing the band like dropping a weight.

Standing Row

This exercise is like most rowing exercise machines where you pull against resistance with two arms in a seated position. However, the standing position requires you to engage your core to maintain balance and strength. To perform the exercise, hook the band around a wall hook or a standing cable column. You can place the point of attachment 1 foot above your head, at chest level or at ground level. Grabbing the ends of the band with each hand, stand with your feet hip-distance apart. Pull the band toward your armpits and pull your shoulder blades together. When you slowly return the band to its starting position, you will feel it pulling you forward. Use your core and legs to maintain your balance. Do 12 to 15 reps for three sets. You may change feet positions, such as placing one foot in front of the other, to vary your support base.

One-Arm Pull and Twist

This exercise adds trunk and hip rotation to the standing cable row exercise and challenges the dynamic movement of your core as well as your entire body. You start in the exact same position as the previous exercise. When you pull the band with your right arm, step back and turn your hip and trunk to the right while keeping your focus forward. Your left hand should not be moving, so keep it in place. Return to the starting position and repeat. Do 10 to 12 reps per side for three sets. If one side is more challenging than the other, do an extra set on that side.

Squat Row

This hybrid exercise combines the squat with the row, which trains your entire body at once and strengthens your core to maintain your posture and balance as you move. Again, you start in the same position as in the standing row. Use a strong piece of band so that you can maintain better balance when you squat down. Holding onto the band, lower your hips down as low as you can, keeping your spine tall and your feet pointing forward. When you stand up, pull the band to your armpits and your scapulae together. Be sure to pull and stand up at the same time. Reverse the movement and repeat for 12 to 15 reps for three sets.