Resistance bands are convenient, portable and lightweight. They provide a mode of resistance that you can take with you easier than dumbbells or weight plates. Choose from different tensions or double your bands for more resistance. Work your back at a variety of angles, hitting all the different muscles, using just resistance bands.
Step on the middle of the band with both feet. Hold the handles with your palms facing each other. Lean your torso forward, but keep your back straight. Maintain a slight bend in your knees and keep your weight back on your heels. Start with your arms hanging straight down. Squeeze your shoulder blades together and pull your hands to your sides, keeping your elbows close to your body. Pause for a count and squeeze your back.
For this back exercise, you will need to anchor the band on something above you, such as a sturdy bar railing. If you have the door attachment for your resistance bands, you can also use that. Wrap the band around a bar above your head. Stand below the bar grabbing one end of the band in each hand, your palms facing away from you. Squeeze your shoulder blades down and together, while pulling your elbows past your sides. Pause for a count then slowly release. Always maintain a slight bend in your elbows.
Have a workout partner hold the middle of the band or wrap it around a pole or other object about waist-high. Holding the ends of the band, lift your arms in front of you until they are parallel to the ground. Step back away from the pole to create more tension in the band. Start with your palms facing each other. Squeeze you shoulder blades together as you pull your hands to your sides, keeping your elbows close to your body. Pause for a count, then lower and repeat.
Rear Delt Fly
Anchor your band above you. Sit or kneel below the band, but back far enough to create plenty of resistance. Start with your arms in front of you, parallel to the ground, with your palms facing each other and almost touching. Maintain a slight bend in your elbow and lock it in this position. Pull the weight out to your sides in an arc. At the end of the movement, your arms are out to your sides in a "T" and your palms are facing forward. Pause for a count before slowly releasing.