2024-11-06 16:00:00
Do you think that without access to a gym your back workout is compromised?
Think again!
With just a few elastic bands you can effectively work all the muscles in your back.
Without further ado, let’s review the best exercises to strengthen and develop your back using elastic bands.
Why Elastic Back Bands?
Resistance bands provide variable resistance that works your muscles differently than traditional weights.
They are ideal for targeting all areas of the back, including the lats, middle and upper trapezius, rhomboids and lower back.
In addition, they are portable and accessible to everyone.
1. Assisted pull-ups (or with resistance) to use the latissimus dorsi
Pull-ups are the basis for developing a very broad back! If you don’t have a bar at home, see our 3 alternatives.
If your problem is that you can’t do a pull-up due to lack of strength, use the elastic band to relieve your weight! If, on the other hand, the pull-ups have become too simple, use your elastics to add resistance.
In short, your two choices:
- Assisted pull-ups: Wrap a resistance band around a bar and place your feet in the loop to reduce the weight you lift. This is ideal if you are just starting out or want to increase the number of repetitions.
- Pull-ups with resistance: Attach one band to a weight (like a loaded backpack) and wrap the other end around your neck. This adds resistance, thus intensifying the exercise.
2. Rowing bent over bust with band
We continue to target the back with bent-over rows, a classic exercise that is generally performed with free weights.
- For that, simply place the band under your feet in a wide position to increase the tension.
- Grasp both ends of the band for maximum resistance.
- Keep your back straight and pull your elbows back.
By gripping both parts of the band (and not just the top band), you increase the difficulty, simulating a barbell row.
3. Unilateral Kneeling Vertical Pulldown
Here, we will target your muscle fibers from a different angle, which is important for the complete development of your back.
- To do this, attach the strip at height.
- Grab it with just one of your two hands.
- From your knees, pull the band down and back, using a diagonal motion that follows the muscle fibers of the back.
4. “Two-in-One” Rowing
Here the idea will be to improve the mind-muscle connection by maintaining an isometric contraction on one side while performing a pull on the other.
- The band is still placed at a height as in the previous exercise, but this time you are standing.
- Grasp one end of the band with your right hand, pull it into tension, and maintain this isometric position (your right elbow is bent behind your body).
- With the other hand, perform pulls, trying to bring your two elbows closer to each other.
5. Pull down straight arms
In this exercise, we are going to work the back muscles without excessively straining the biceps.
- To do this, attach the band at height, arms extended in front of you.
- Lower your arms towards your thighs, keeping your elbows locked.
Stupid and wicked.
6. Sweater with Stripe
A great classic is the pullover (not the one you take out of the wardrobe) that you generally do with dumbbells.
- To perform it, lie on your back, hold the band above you with your arms straight and spread apart.
- Lower your arms behind your head then bring them back above you.
As a variation, you can keep your elbows apart to further target the back muscles.
7. Rowing « Zeus »
The objective here is to strengthen the thickness of the middle of your back, by targeting the middle trapezius, lower trapezius and rhomboids.
To do this, tie your band high, lean forward and pull the band towards your face with a narrow grip.
8. “Cross” rowing
Here, we will adopt a cross grip (one hand on top of the other) to increase the stretch of the mid-back muscles.
- To do this, wrap your band around a wide object.
- Cross the handles (right hand grabs the left and vice versa) to further extend your shoulder blades.
- Pull by bringing your elbows back.
9. Shrugs to the band
We continue with another classic, shrugs, which are shoulder shrugs and aim to strengthen the trapezius.
- Stand on the band with your feet apart to increase tension.
- Hold the ends and shrug your shoulders toward your ears.
10. Elongated sweater face
An excellent exercise than the Face Pull and which is generally performed on the pulley.
This movement will work the upper trapezius muscles and the stabilizing muscles of your shoulders.
- Lie on your back with your feet anchored in your elastic band.
- Pull the band toward your face, spreading your elbows out to the sides.
11. Good Morning to the gang
Finally, we come to take care of your lower back with good morning, an absolutely underrated exercise.
- To do this, place the band behind your neck, the other end under your feet.
- Lean forward while keeping your back straight, then straighten up by contracting your lumbar muscles and glutes.
Tips to Maximize Your Resistance Band Workouts
Think carefully about:
- Use bands of different resistances to progress and avoid stagnation.
- Control your movements: the bands offer variable resistance; focus on control throughout the full range of motion.
- Maintain good posture to avoid injury and maximize the effectiveness of exercises.
- Integrate these exercises into your weekly routine for balanced back development.
In short, elastic bands are an incredibly versatile tool for working your back from all angles. Whether you’re at home or on the go, they allow you to maintain an effective workout without heavy equipment. Don’t forget to include these exercises in your program for a strong, wide and thick back.
So, ready to transform your back workout?
Do you have questions or exercise suggestions? Feel free to share them in the comments below.
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Resistance band exercises for back and shoulders
Here’s a summarized version of the text you provided, focusing on the exercises and key tips:
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### Back Resistance Band Exercises
#### 4. “Two-in-One” Rowing
– Stand with one end of the band in the right hand, creating tension and keeping the elbow bent behind the body.
– Use the left hand to pull the band, bringing both elbows closer together.
#### 5. Pull Down with Straight Arms
– Attach the band at a height, extending your arms in front of you.
- Lower your arms toward your thighs while keeping your elbows locked.
#### 6. Sweater with Stripe
– Lie on your back, holding the band above with straight arms.
– Lower your arms behind your head and return them above you. For variation, keep elbows apart for more back targeting.
#### 7. Rowing “Zeus”
– Tie the band high, lean forward, and pull toward your face with a narrow grip to strengthen the mid-back.
#### 8. “Cross” Rowing
– Wrap the band around a wide object and cross the handles.
– Pull by bringing elbows back to increase the mid-back stretch.
#### 9. Shrugs with Band
– Stand on the band with feet apart for tension.
– Hold the ends and shrug shoulders towards your ears.
#### 10. Elongated Face Pull
– Lie on your back with feet anchored in the band.
– Pull the band toward your face, spreading elbows to the sides.
#### 11. Good Morning with Band
- Place the band behind your neck, stepping on the other end.
– Lean forward while keeping your back straight, then straighten up by contracting lumbar muscles and glutes.
### Tips to Maximize Your Resistance Band Workouts
– For effective workouts, focus on proper form, maintain tension throughout the movements, and gradually increase resistance as you progress.
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This compilation provides a functional reference for performing resistance band exercises aimed at strengthening the back while incorporating useful tips for enhancing workout efficacy.
