4 Resistance Band Exercises To Strengthen The Back

Strengthening the back muscles helps restore proper posture and maintain muscle balance. You don’t need a ton of equipment to work on strengthening the back muscles. Below are 4 amazing exercises that’ll get the job done. And all you need is one resistance band.

If you have a pair of very light dumbbells, I have another great video that’ll show you 5 amazing exercises to activate and strengthen the rotator cuff and rhomboids which help pull your posture back…

…The opposite of what happens when we’re sitting in our desks everyday typing or sitting on the couch looking at our phones.┬áHours and hours spent slouched promoted this flexed posture:

rounded shoudlers forward head posture

Actually, check out that video post above regardless. You don’t need dumbbells to do the exercises. I even share how to do them with just your own bodyweight. They were still challenging.

Today I want to share a few exercises you can do with a resistance band. You can certainly mix these exercises with the ones above. Or do them on a different day.

4 Back Exercises To Strengthen Your Back

Band Pullouts:

Grab the band in front of you. Make sure to pull your shoulders back so they’re aligned right undernearth your ears (don’t pull with rounded shoulders). Then pull the band out. Keep the contraction in the back as you release. Repeat for 10-12 repetitions.

External Rotations:

Secure one end with one arm. Bend your other arm at a 90-degree angle. Make sure you keep your elbow as close to your body as possible. Pull the band out as you externally rotate your arm. Repeat on each side for 8-10 reps.

External rotations

Lats Pulldown:

Lift both of your arms up. Keep one end secured with your hand over your head. Pull the other end down usin gyour back muscles. Keep your shoulders down. Repeat on each side for 8-10 repetitions.

Band Rows:

Anchor the middle of the band around your feet. Pull the band towards you using your back muscles. Keep the contraction and go back to starting position. Make sure you don’t release the contraction until you’re completely done. Repeat for 15 repetitions.

Exercise Video Tutorial:

If you have some time now, make sure to watch the tutorial below and learn how to do these exercises right.

4 Back Exercises To Fix Upper Back and Neck Pain + Fix rounded shoulder posture

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