A strong back is extremely important for better athletic performance and good posture. While free weights are great for increasing muscle mass, back workouts with resistance bands are the best for keeping your muscles guessing. You can do a full set of resistance band workouts or simply mix it with weight training to avoid stagnation.

Benefits of using resistance bands for workouts:

• You can easily target your back from different angles with the elastic tension of the band
• Increases mobility
• Improves flexibility
• Helps in rehabilitation
• Shock your muscle in various ways
• The intensity of the workout can be easily adjusted as per your capability
• Works best for learning new skills
• Supplements weightlifting

Here are some of the most effective back workouts with resistance bands that will strengthen your back muscles and work out your lats, shoulders, deltoids, and traps as well..

1 – Lat Pull Down

Lat Pull Down is an amazing exercise that specifically targets a back muscle group named latissimus dorsi that builds back width. When you do not get enough time to do a complete set of pull-ups, try this unique exercise instead. Besides working your upper body, this posture-improving exercise also helps you build V-shape muscles.

Also read: Lower Chest Workout

Instructions:

• First, wrap the resistance band to a bar or any strong immobile object slightly above your head height.
• Stand in front of the bar, grab both handles with each hand, and walk away until there is slight tension in the band.
• Keep your back straight and shoulders down. Now, pull both handles down and bring your hands towards your chest, until your elbows are fully bent.
• Pause and return to start.
• Repeat

2 – Seated Row With Bands:

By performing this back workout with resistance bands, you can enjoy similar benefits as large weighted, seated back row machines. Only using your body weight and a good quality band you can perform this complete upper body workout anytime at home. This exercise works your Traps, biceps, lower back and helps stabilize your movement.
Instructions:

• Sit on the floor with your back straight and legs extended. Place the band under the bottom of your feet.
• Cross the band and hold both handles with your hands.
• Now, keeping your core fully engaged, Pull the band back toward your chest.
• Slowly release your arms to return to the starting position.
• Repeat for the desired number of reps.

3 – Resistance Band Deadlift:

Resistance band deadlift is an iconic compound exercise, which is associated with legs, but mainly hits your back muscles. deadlifts are a great way to learn new movements and practice techniques. It also works your muscles from hamstrings to traps.
Instructions:
• Start with standing on the middle of the resistance band keeping your feet at shoulder-width apart.
• Bend your knees slightly to lean forward and pick up both handles of the band.
• Now keeping your core tight and shoulder blades back, pull the band until you’re standing fully upright.
• Pause and return to start.
• Repeat.

4 – Bent-Over Row:

Bent over rows with resistance bands is one of the best back exercises as they target several muscle groups at once. This exercise mainly works your back, rhomboids, erector spine, and traps. If you want a complete upper body exercise, you can certainly start with this one.

Instructions:

• Stand on the middle of the band with your feet shoulder-width apart and grab both sides of the resistance band with each hand.
• Slightly bend your knees and lean forward keeping your back flat.
• Pull resistance band towards your upper rib with elbows out. Try to squeeze your shoulder blades together as much as you can.
• Hold for a few seconds and then return to the starting position.
• Repeat for the desired number of reps.

5 – Reverse Fly:

If you are looking for a back workout with resistance bands that strengthen the middle back, then reverse fly is the best exercise. It also works your chest, shoulders, and rear delts if you can do it the right way.

Instructions:

• Secure the resistance band to a bar or squat rack at your head height.
• Hold the handles and step backward until there is tension in the band. At this point, your arms should be extended in front of you facing toward each other.
• Now, Pull your arms out to the sides and back as much as you can. Try to continue the movement until your elbows are behind your shoulders. Make sure your feet are at a shoulder-width apart and elbows at shoulder height throughout the movement
• Hold the position for 2-3 seconds and slowly return to start
• Repeat for the desired number of reps.

Whether you are an athlete or a fitness enthusiast, resistance bands are one of the most essential tools in your arsenal. you can perform all these back workouts with resistance bands using only this one tool. So, if you want to strengthen your back and upper body, continue shocking your muscles with these amazing resistance bands back exercises.