6 Resistance Band Back Exercises

Here are the best resistance band back exercises to fully tone your back muscle at home. This exercise routine for the back will help you build lower, middle and upper back.

back muscle
Source: askmen.com

You can build a fully developed back only with resistance band, but before training, you must begin with a warm-up. We wake up lightly all the ligaments, muscles and joints, so as not to be injured during subsequent loads.

Then the maximum loading exercises should be followed various kinds of traction to strengthen the muscles. After a sufficient amount of tension in the muscles, it must be retained and multiplied.

Warm up

Start any warm-up followed by smooth rotation, ending with cardio:

  1. Rotation of the head standing, feet shoulder-width apart, arms freely lowered, circular movements in the neck area in one and the other direction. Do not heavily toss your head back so as not to damage the cervical vertebrae.
  2. Shoulder rotation in the same position of the body it is necessary to stretch the shoulder joints, making circular movements with the shoulders back and forth, feeling how each vertebra is activated.
  3. Rotation of the hip the coccyx and the lower back also need attention. Carry out rotating movements of the pelvis alternately in one and the other side.

After waking up the ligaments and joints, you need to turn to the heart. Choose for yourself a convenient way of cardio warm-up: running on the spot, jumping arbitrary, jumping rope, active dancing to your favorite music. The main thing is to give a push to increase the pulse. In total, the warm-up should take at least 10 minutes from the entire workout.

Resistance band back exercises

Here is the 6 best exercise for back with the resistance band.

1. Straight arm pulldown

straight arm pull down

Muscles involved: The widest back muscles.

Starting position: Fix the resistance band with the latch to the wall in the upper position and fasten the ends of the resistance band to the two handles.

Stand to face the wall and grip the upper handle with the hands of the band handle. With arms outstretched in front of you, move away from the wall for a distance of easy tension of the resistance band. Bend the legs slightly at the knees and a little, at 15-30 °, tilt the torso forward.

Exercise: On exhalation smoothly with straight hands pull the handle of the band to the hips. Pause. On an inhalation, smoothly return to the starting position.

Exercise tips: Keep your hands almost straight (slightly bent at the elbows) throughout the entire set. The more you bend your arms, the more the basic load shifts from the bottom of the latitudinal to their upper part. Movement occurs exclusively in the shoulder joint. All other parts of the body are immovable. The back is straight. The chest is straightened.

Use a relatively light load. Great resistance provokes bending of hands in elbows, which reduces the load on the latissimus muscles.

2. Side straight arm pulldown

Side straight arm pulldown

Muscles involved: The widest back muscles.

Starting position: Fix the resistance band with the latch to the wall (door) in the upper position and fasten both ends of the resistance band to one handle.
Stand sideways against the wall and grab the handle of the band with one hand. Pull the arm out to the side and move away from the wall for a distance of light stretching of the resistance band. Legs shoulder width apart. The trunk is smooth. The chest is straightened.

Exercise: On an exhalation, smoothly with a straight hand, pull the handle of the expander to the thigh. Pause. On an inhalation, smoothly return to the starting position.

Exercise tips: Keep your arm almost straight (slightly bent at the elbows) throughout the set.

Use a relatively light load. Great resistance provokes bending of hands in elbows, including the work of the biceps, which reduces the load on the latissimus muscles.

3. Cable standing row

Cable standing row

Muscles involved: The widest back muscles, Middle back muscles, Rear deltoid muscles.

Starting position: Fix the expander with the latch to the wall in position on the chest levels and fasten the ends of the resistance band to the two handles.

Stand to face the wall and grip the upper handle with the hands of the band handle. Step away from the wall for a distance of light tension of the band. Bend your knees. Fully straighten your back, straighten your chest.

Exercise: As you exhale gently pull the handle of the expander to the chest, moving your elbows back and to the sides. When the handles of the expander are at shoulder level, pause and stretch your muscles even more. Pull the expander solely with the muscles of the back and shoulders. On an inhalation, smoothly return to the starting position.

Exercise tips: The further back you take away the elbows, the more the back muscles are involved.

Keep a natural bend of the spine throughout the exercise (the back is slightly bent in the lower back, and the chest is straightened). Do not round your back and do not bend (or unbend) in the lower back.

4. Standing low cable row

Standing low cable row

Muscles involved: The widest back muscles (lower part).

Starting position: Fix the expander with the latch to the wall in the lower position and fasten the ends of the resistance band to the two handles.

Stand to face the wall and grip the upper handle with the hands of the resistance band handle. With arms straightened forward, move away from the wall for a distance of light tension of the resistance band. Straighten your back, straighten your shoulders and chest.

Exercise: As you exhale, pull the handle of the expander to the belt with a powerful but smooth motion. Try to keep your elbows as close to the body as possible, taking them straight back. Once the handles are in close proximity to the abdomen, elbows are maximally retracted, take a short pause. On an inhalation, smoothly return to the starting position.

Exercise tips: Keep your back straight and keep a slight deflection in your lower back. Try to keep the trunk practically stationary during the traction. Deviations of the torso from the vertical position should be minimal. Pull the expander with the back muscles, not the waist and biceps (this happens when you lean back, trying to help yourself with the whole body)

5. High pulley seated row

High pulley seated row

Muscles involved: The widest back muscles. Middle back muscles. Rear deltoid muscles.

Starting position: Fix the expander with the latch to the wall in the upper position and fasten the ends of the resistance band to the two handles.

Sit on the floor facing the wall and grab the upper grasp with the hands of the band handle. Bend your knees and firmly rest your feet on the floor or in the wall (use athletic shoes). Tilt the torso back to the tension of the elastic band. Strain the lumbar muscles and keep this position of the body until the end of the set.

Exercise: As you exhale gently pull the handle of the expander to the chest, moving your elbows back and to the sides. When the handles of the expander are at shoulder level, pause and stretch your muscles even more. Pull the expander solely with the muscles of the back and shoulders. On an inhalation, smoothly return to the starting position.

Exercise tips: The further back you take away the elbows, the more the back muscles are involved.
Keep a natural bend of the spine throughout the exercise (the back is slightly bent in the lower back, and the chest is straightened).

6. Deadlift

resistance band deadlift

Muscles involved: Long back muscles (extensor spine).

Starting position: Fasten the ends of the resistance band to the straps. Stand with both feet on the expander tubes, making one turn with tubes around one foot. Slide your hands into the straps and wrap your arms around the resistance band. Bend the legs in the knees and tilt the torso forward 45 to 50 degrees. Hands completely straightened. The muscles of the waist are strained and firmly hold the natural, S-shaped bend of the spine, the back is bent in the lower back, the chest and shoulders are straightened, and the head looks forward.

Exercise: On exhalation smoothly unbend legs and back, preserving the natural curve of the spine. On an inhalation, smoothly return to the starting position.

First, you straight your legs in your lap, then, when they are almost straightened, the movement grabs the buttocks and torso. Buttocks and hips are forward, and the torso rises from the slope.

Doing this exercise, do not round your back and always keep your waist muscles strained, fixing the S-shaped bend of the spine.

If you cannot properly adjust the working length of the band, the tubes are too long for you, then do exercises for the extensor muscles of the spine with the fixation of the expander to the wall (door).

Leave a Reply

Your email address will not be published. Required fields are marked *