Strengthen Your Back Using Resistance Bands

Strengthen Your Back Using Resistance Bands
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Are you thinking of how to build rigid back muscles or how to eliminate lean fat or pain on your back without hitting the gym? Resistant band exercises are a formidable solution to all your back problems.


Just like the gym exercises, resistance band workouts will help you train your back and help it gain strong muscles.

With the use of this pair of elastics, you can specifically target the various back muscles from lats, traps, rhomboids and lumbar muscles.
Back muscles are vital to the body and exercising them can help improve alignment, posture and counteract the stress exerted on our back during our daily activities.

Let us look at how we can focus resistance band workout to specific areas on our backs

Seated Row


Sit on the floor, but don’t get too comfortable. Extend your legs to their full length and place the resistance band on the soles of your feet. Extend your arms and hold the bands with your palms facing one another. Steadily try to position the band on your feet centrally and then assume a perfect sitting posture. Bend forward at the elbows and start pulling the band towards your hip region while at the same time trying to keep your shoulder blades intact. When you get to an upright sitting posture, slowly return to the starting point and repeat the exercise for 10 to 12 times.

Bent-Over Row


Train your back muscles by standing at the center of the band with both your shoulders and feet placed wide apart. Bow down slightly by bending the hinge at the waist and knees while extending your hips back. Hold the band with your hands and your palms facing outside the knees and with your elbows slightly curved, start pulling the band towards your hips while squeezing your shoulder blades together. Pull the resistance band until your elbows are at an angle of 90 degrees. Lower your arms slowly and repeat the exercise for 10 to 12 times.

Lying Pullover


Don’t panic! This doesn’t involve stretching covers over your head, but it is a useful exercise to train lat and pec muscles. Fix one end of the band in a low position and lie down on your back. Stretch your hands fully over your head and then using both hands grab the free end and start pulling the band. Continue pulling the band over your head, down to the torso until the handle is straight above your knees. Return to your starting position slowly and try doing 8 to 10 reps.

Pull Apart


While still maintaining an upright position, bend your knees slightly while keeping your shoulders and feet wide apart. Grasp the central part of the band and extend your hands to the shoulder level with your palms facing down. With your arms straight, start pulling the band in and out until you feel a contraction of your shoulder blades. In the same pattern, continue stretching, squeezing and releasing for 8 to 10 times.

Lat pulldown


Are you ready to train the upper back muscles? Fix the center of the band on a horizontal bar over your head and pull the free ends towards you. Kneel straight in front of the anchor in such a way that the bands are right before you. With your hands extended overhead and slightly wider than your shoulders, grasp each end and while still bending your elbows slightly, start pulling the band towards the ground while drawing together your back muscles. As soon as your hands reach the shoulders, retract to the original position and try to do between 10 and 12 reps.