The muscles of the back stabilize and move your spine, help you stand and move with good posture and work when you lift and pull objects. Strong back muscles reduce your chances of injury and back pain. A resistance tube is a long, thin piece of elastic with or without handles that you can pull on with your back muscles for strength training.
Traps
The trapezius muscles, or traps, are muscles in the upper back and neck. You can target these muscles with the upright row exercise using a piece of tubing. Stand on the center of the tubing with one foot forward, incline forward slightly with your upper body and hold the ends of the tubing with your arms straight toward the floor. Then, pull the ends of the bands up toward your shoulders by bending your elbows. This exercise also strengthens the front of the shoulders and the biceps.
Rhomboids
The rhomboids are muscles of your upper back that connect from your spine to your the inner edge of your shoulder blades. These muscles retract your shoulder blades to keep the shoulders back, which is necessary for correct posture. The seated row with tubing exercise strengthens the rhomboids. To perform the seated row, wrap the center of the tube around the soles of your feet, cross the ends and sit up tall with an end of the band in each hand. Extend your arms straight toward your feet with the palms down to begin, and then bend your elbows and pull the tube toward you as you retract your shoulders. The seated row also strengthens the lats and biceps.
Lats
Lats is short for latissimus dorsi. This is the primary muscle of the middle back. The lat pulldown with tubing exercise isolates the latissimus dorsi muscle. To perform this exercise, hold the tubing with your hands slightly wider than shoulder-width apart and your palms facing the floor, then raise your arms up straight until they are just above your head level. This is the starting position. Next, open your arms outward and down until they are at shoulder level at your sides.
Erector Spinae
The erector spinae is the muscle group in your lower back. These muscles stabilize the lumbar spine along with the abs. A tubing exercise called the partner standing row with resistance tubing challenges your ability to keep your back straight and strengthens the erector spinae and the tranverse abdominis muscle of the abdomen. You need two pieces of tubing and a workout buddy for this exercise. To begin, cross the bands like an "X" and have both people hold two ends facing each other with the arms extended straight forward. Then, simultaneously bend the arms and pull them back to do a row at the same time.
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