Dreaming of a super strong back? It’s time to stop dreaming, and put your back into it!

We rounded up the top back exercises using resistance bands. Whether you’re working on building that V-shape, or looking for a more challenging version of your typical bodyweight moves, these workouts can help you reach your goal.

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You can get a fab workout using a resistance band. In fact, one study shows that “training with elastic resistance provide strength gains similar to training with conventional resistance,” like free weights.

Ready to join the resistance? Here are some things to consider before working your back with resistance bands.

Know the muscles you wanna work on. For a super strong back, you’ll wanna focus on working your lats, traps, and rhomboids. But don’t forget the core muscles that help protect your back (like the erector spinae, multifidus, and quadratus lumborum).

Choose a type of resistance band. Resistance bands came in all shapes (and colors!) The most common are:

  • bands with handles. They have a handle on each end that you can grab on.
  • superbands. Popular among the CrossFit fam. They’re larger bands made of heavy-duty rubber.
  • loop bands. Known as mini bands, they’re smaller and circular. You might’ve seen them during Pilates, or yoga class.

Row without your boat with the bent-over row! Pick a resistance band with handles for this move.

How to do it:

  1. Stand in the center of your resistance band with feet shoulder-width apart.
  2. Bend slightly forward, holding the handles about knee-high.
  3. Grasp the band handles with your hands facing the outside of each knee.
  4. Squeeze your shoulder blades together as you lift the band up.
  5. Pause at the top, and then release back to starting position.

Pro tip:

  • Don’t open your chest too much when you’re at the top. This could add unnecessary pressure to your shoulders and neck.

Summon your back superpowers with the Superman exercise! For this variation, you’ll need a mini band.

How to do it:

  1. Place the resistance band around your ankles and lie on your belly with your arms and legs extended.
  2. Engaging your core, raise your arms and legs off the floor.
  3. Pause briefly at the top, and then gently lower back down.

Pro tip:

  • Don’t rush yourself on this one. This move is supposed to be slow, so take your time, as you lift your arms, and legs.

Take a seat, ’cause it’s time to target your middle back with the seated row. A band with handles would be great for this move.

How to do it:

  1. Sitting on your mat, extend your legs and wrap your band around the bottom of your feet.
  2. Grabbing the ends of the band with both hands, bend your elbows and pull the band toward your torso.
  3. Slowly return to starting position.

Pro tip:

  • Remind yourself to keep your elbows close to your body as you pull.

Have access to a TRX suspension trainer? Give the face pull a go! In this move, you’ll be targeting your traps and rhomboids.

How to do it:

  1. Secure your TRX cables at an elevated point.
  2. Grab the handles with both hands and lean back slightly.
  3. Position your arms straight ahead of you at face level.
  4. Breathe as you pull yourself in until your elbows reach a 90-degree angle.
  5. Release your body back to starting position, so your arms are straight again.

Pro tip:

  • Your body should be rigid as you pull in and out. Make sure the cables are well secured, and you’re not bouncing as you move.

Up for a challenge? Work your lower back — and build some muscle along the way — with this deadlift variation. Grab a band with handles to do this exercise.

How to do it:

  1. Step onto your resistance band with both feet, and grab the band ends with your hands.
  2. Keeping your spine straight, hinge your hips down, and back.
  3. Lengthen your spine as you pull the band.
  4. Lower back again to return to start.

Pro tip:

  • Maintain a neutral spine so you don’t place unnecessary strain on your lower back.

Strengthen your shoulders, and improve your posture with the reverse fly. Make sure you have a band with handles on this one.

How to do it:

  1. Stand with your feet shoulder-width apart.
  2. Holding the handles of your band, extend your arms out and in front of you.
  3. As you inhale, pull the band apart until your arms reach directly out to your sides.
  4. Slowly return to starting position.

Pro tip:

  • If you feel strain in your shoulders, back, or neck, adjust the weight resistance of your band.

For burning back fat, there’s nothing like the classic pull-up. Here this exercise gets a twist, as you’ll be using a resistance band for assistance. Use a loop band for this move.

How to do it:

  1. Loop a resistance band around your pull-up bar, allowing it to hang down.
  2. Place one foot in the loop and grab the bar with your palms facing forward.
  3. Pull your body up to bring your chin above the bar.
  4. Lower back to starting position.

Pro tip:

  • The traditional pull-up is a super tough move. You’re basically trying to defy gravity. If you’re just starting your fitness journey, a resistance band can help you build strength to tackle this full exercise.

Time to target your upper back muscles with the standing Ys! This beginner-friendly move is perfect if you’re new to resistance bands and feel like crushing that YMCA choreography. Just be sure to grab a loop band for some resistance.

How to do it:

  1. Standing with your feet shoulder-width apart, place your band around both hands and extend your arms toward the ceiling.
  2. Engage your core as you pull the band to the sides, forming a “Y” shape with your upper body.
  3. Release, and then repeat.

Pro tip:

  • Keep your back straight and your body static as you move your arms.

Work your whole back with the single arm row. For this variation, you’ll be using your foot as an anchor and a band with a handle as your resistance.

How to do it:

  1. Step on band with right foot.
  2. Hold one of the handles with right hand, and let the other fall toward the floor.
  3. Letting your right arm hang down, use the left one to pull up, bending your elbow up and back.
  4. Release to starting position, then switch arms.

Pro tip:

  • Keep in mind that your arms and lat muscles are the ones leading the movement. The rest of your body should be still.

The pull apart is the perfect band exercise if you’re looking to work on your shoulder strength. A band with or without handles is fine for this move.

How to do it:

  1. Start in a standing position, knees slightly bent, and feet shoulder-width apart.
  2. Use both of your hands to hold the middle section of your band.
  3. Keeping arms straight, pull the band out toward your back, squeezing your shoulder blades.
  4. Gently return to the starting position.

Pro tip:

  • There’s no need to go fast, so take your time! Focus on perfecting your form, keeping your arms straight at all times, and neck relaxed.

A little birdie told us you’re looking for a move that might help with back pain. They said to try the bird dog exercise! Feel free to use a band with or without handles.

How to do it:

  1. Start on all fours with your knees under hips, hands under shoulders.
  2. Attach the resistance band to your right foot and left hand.
  3. Slowly extend your left arm and right leg as you keep hips and torso stable.
  4. Gently lower the arm and leg back to the starting position.

Pro tip:

  • Place a flat cushion or folded towel under your knees for extra padding. You can use a mirror to check your alignment.

We’re lying down, but not for a nap! Try the lying pullover to work both your lats and core.

How to do it:

  1. Start by anchoring the tube band in a low position.
  2. Lying face up, bend your knees and put your feet on the floor. Grab the end of the band with both hands and stretch your arms above your head.
  3. As you inhale, pull the band toward the front of your body, crossing your torso, and stop once the handle reaches your knees.
  4. Slowly return to starting position.

Pro tip:

  • If you feel yourself arching your back as you pull, remember to engage your core.

This move targets — you guessed it — your lats. For this exercise, you should have a resistance band with handles to secure overhead.

How to do it:

  1. Standing with your feet shoulder-width apart, hold the handles of your band.
  2. Position your arms above your head, and pull the resistance band down.
  3. Start bringing your arms to your sides and stop once they’re parallel to the floor.
  4. Release your arms back to starting position.

Pro tip:

  • Remember to adjust the resistance of your band to your fitness level.

Nothing says ahhh like a good back stretch. This glute bridge can give you a nice spine stretch, while keeping your lower back strong. Choose a loop band for this one.

How to do it:

  1. Start by lying on your back with knees bent, arms by your side.
  2. Wrap a resistance band around your thighs, right above your knees.
  3. Engaging your core, lift your hips off the floor until they align with your knees.
  4. Lower your hips back onto the floor to return to your starting position.

Pro tip:

  • Focus on squeezing your glutes and remember to keep your knees and toes aligned.

Whether you wanna improve your posture, stretch your spine, or manage back pain, our list of back exercises with a band has something for you. Research suggests resistance bands have similar results to training with free weights — so why not give ‘em a go? Grab your band, pick a move, and get back to business!