A sculpted, muscular back is about more than just aesthetics – it improves posture, athletic performance, and helps prevent injuries. Resistance bands provide an accessible way to target all areas of the back without expensive machines. The continuous resistance challenges back muscles for greater strength and definition.
Seated Row
- Sit tall on floor with legs extended, band wrapped under feet
- Keeping core engaged, hinge slightly back holding band handles by sides
- Initiate movement by driving elbows back, squeezing shoulder blades
- Pull handles to chest by bending elbows, hold squeeze for 1-2 seconds
- Slowly straighten arms back to start position
- Focus on controlled form rather than speed
Standing Row
- Stand center of band with feet hip-width apart
- Hinge forward 45-degrees, knees slightly bent
- Grab handles with arms extended, palms facing each other
- Drive elbows back and up towards ceiling to row band to chest
- Squeeze shoulder blades together at peak contraction
- Slowly return to start position keeping tension on muscles
Band Pull Aparts
- Hold band taut at chest height with arms extended
- Without moving torso or arms, pull band outwards by engaging back muscles
- Focus on squeezing shoulder blades together as you open up chest
- Hold for 2 seconds before returning band to start position
- Keep constant tension on back muscles throughout motion
Reverse Fly
- Bend knees slightly holding band handles by sides
- Keeping arms straight, raise arms out to sides in a backwards T
- Lead motion by externally rotating shoulders, not arms
- Raise arms to eye level, squeezing shoulder blades
- Slowly return to start position
Band Good Mornings
- Stand with feet shoulder-width apart centered on band
- Hinge at hips by pushing them back, keeping back flat
- Descend until back is nearly parallel to floor
- Squeeze glutes to bring hips forward to standing
- Concentrate on using back muscles to move body
Resistance bands let you target the back through full ranges of motion for defined lats, traps, rhomboids and more. By mastering proper form and progression, you can sculpt a strong, athletic back without ever leaving home.
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Disclaimer:
The information provided in this discussion is for general informational and educational purposes only. It is not intended as medical or professional advice. Only a qualified health professional can determine what practices are suitable for your individual needs and abilities.