10 Best Printable Back Exercises With Bands for Beginners

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Printable Back Exercises With Bands

Looking for a way to strengthen your back muscles without having to leave the comfort of your home?

Bands are an excellent, affordable, and versatile tool that can help you do just that.

There’s no need for expensive gym memberships or bulky machines.

All you need is some space and creativity!

Here are ten printable back exercises with bands that will help build strength in your back safely and effectively whether you’re a beginner or advanced.

Key Takeaways:

  • Select one to three of these exercises to focus on per back workout. Do them 2-3 days per week for maximum results.
  • Warm up before each session with a light dynamic stretching routine and foam rolling/cardio session (5-10 minutes).
  • Cool down afterward by stretching for 10-30 minutes. Incorporate both static holds and dynamic movements for 2-4 sets of 10-30 seconds each.

10 Printable Resistance Band Exercises for Your Back

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1. Resistance Band Bent-Over Row

The banded bent-row targets the rhomboids, lats, biceps, traps, and rear delts.

Additionally, you’ll also be working your core muscles to stabilize your lower back as you hold the bent-over position.


The first step is to:

  1. Begin by anchoring the band under the middle of your feet.
  2. Cross one end over the other to form an X-shape and grasp the top edge using an overhand grip.
  3. Lean forward so your upper body is slightly above 90 degrees to the floor.
  4. Stand with a slight bend in your knees.
  5. Bring the handles up to your sides with your elbows flared at 45 degrees.
  6. Stop once your hands reach chest height and squeeze your shoulder blades.
  7. Extend back to the starting position.
  8. Repeat for 2-4 sets of 8-12 repetitions.

2. One-Arm Lawn Mower Row

Lawn mower rows are similar to the standard bent-over row.

But instead of pulling your elbow straight up, you’ll be using a cross-body motion that adds more elastic force to the band.

This single-arm version is an effective way to reduce any existing muscular imbalances for a more stable posture.


  1. Setup by assuming a staggered, bent-over stance with your left foot forward in the middle of the band.
  2. Grab the inside handle with your right hand using a neutral grip.
  3. Pull the band toward the side of your torso using your elbow, while squeezing your shoulder blade.
  4. Once your hand is even with your waist, reverse back down.
  5. Repeat this motion for 10-15 reps before switching arms.

3. Resistance Band Seated Row

Seated rows are great for those of you who may struggle with the standing hip-hinge or maintaining a neutral spine with a forward center of gravity.

They’ll put slightly less emphasis on working your lower back stabilizers but allow you to better isolate certain parts of your lats, upper back, and spinal erectors.


  1. Anchor your resistance band onto something sturdy about a foot or two above the floor.
  2. Get into a seated position with your legs straight, spine neutral, and chest up.
  3. Hold onto the band using a neutral grip.
  4. Begin rowing it toward your abdomen until your hands are even with your sides.
  5. Extend your arms until they’re straight.
  6. Repeat this motion for 2-4 sets of 8-12 reps.

4. Resistance Band Upright Row

The resistance band upright row is effective for engaging all three heads of the deltoids, along with the upper back, and biceps.

Leading to improved posture, increased range of motion, and better stability in your shoulders.


  1. Stand up straight with your feet shoulder-width apart on the center of the band.
  2. Begin pulling the band directly up using an overhand grip, making sure to keep your elbows above your hands.
  3. Stop once the handles reach chin height and slowly lower back down to the start.
  4. Repeat for 2-3 sets of 10-15 reps.

5. Resistance Band Deadlift

The resistance band deadlift is designed to give you a full-body workout.

This exercise works several large muscle groups in the upper and lower body.

Including your glutes, hamstrings, quads, lower back, lats, core, arms, and even shoulders.

By using this compound lift you can develop overall strength and power with one simple movement.


  1. Start by anchoring the band under your feet at about hip-width apart.
  2. Assume an overhand grip with your arms straight.
  3. Hinge at your hips and slightly bend your knees to begin lifting the band until your body is upright.
  4. Also, be sure to retract your shoulder blades as you lift.
  5. Then, reverse the motion until your hands are at about mid-calf height.
  6. Perform banded deadlifts for 3-5 sets of 4-10 reps.

6. Resistance Band Reverse Fly

The resistance band reverse fly is going to isolate your rear deltoids more than anything.

This commonly overlooked area helps to build strength, power, and stability around the shoulder joint.


  1. Anchor the band to a sturdy pole at chest height.
  2. Grab the handles using a neutral grip and step back so that the band has light tension.
  3. With your elbows slightly bent and flared upwards, begin pulling the band back while simultaneously retracting your scapula.
  4. Stop once your hands are even with your shoulders before returning to the start.
  5. Do this for 1-2 sets of 10-20 reps.

7. Resistance Band Scapular Push-Ups

This exercise helps to practice scapular retraction and protraction.

These are important positions for preserving the health of your shoulders during movements like bench presses and rows.


  1. Wrap the resistance band over your upper back and assume the top of a push-up position with your hands anchored on the handles.
  2. Retract your scapula toward the floor without bending your arms.
  3. From here, apply more pressure onto your triceps to create stability for protracting your scapula upward toward the ceiling.
  4. Perform this sequence for 1-2 sets of 5-10 reps.

8. Resistance Band Pull-Over

The pull-over is an effective and efficient lengthening exercise for the latissimus dorsi and chest muscles, as well as the triceps.

Using a band instead of a dumbbell increases the tension in the muscles, helping to increase hypertrophy.


  1. Anchor the resistance band to a secure post at low-ankle height.
  2. Lay on your back with your toes pointing away from the band with enough distance so you can hold onto it with your arms straight.
  3. Grasp it using a close grip and palms facing forward.
  4. Begin pulling over your body until the band is above your chest or belly button.
  5. Release back to the start so that your arms are overhead and parallel to the floor.
  6. Do this for 2-3 sets of 8-15 reps.

9. Assisted Pull-Ups

Assisted pull-ups are particularly beneficial if you’re just starting with strength training and need extra support while you build the upper body strength to perform pull-ups on your own.

By looping the band around the bar, you can use your body weight in combination with the assistance of the band to perform pull-ups without overstraining your muscles.


  1. Tie your resistance band to the pull-up bar.
  2. Grab the bar with an overhand grip 1.5x wider than the width of your shoulders.
  3. Place one foot into the opening of the band and straighten it.
  4. Stack the toes of your free foot on top of the other one.
  5. Stick your chest up and lift yourself upward until your chin is over the bar.
  6. Lower yourself down until your body is in a dead hang.
  7. Replicate these steps for 1-2 sets of as many reps as you can.

10. Resistance Band Pulldown

To improve strength and stability around the spine, resistance band pulldowns target the lats, and other large muscles of the back, as well as stabilizers.

With proper form, this exercise can be used to help increase muscle mass while also providing a great way to stretch out a tight upper back.


  1. Start by anchoring your resistance band around a secure overhead object.
  2. Hold onto the band with an overhand grip.
  3. Kneel while keeping your back straight and chest up.
  4. From here, pull the band straight downwards until your hands are just above shoulder height.
  5. Reverse back up, stopping just shy of full elbow extension.
  6. Keep going for another 2-4 sets of 10-12 reps.

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How To Warm Up Before a Resistance Band Workout

Do a light dynamic stretching routine with arm circles, standing trunk twists, and a short foam rolling or cardio session.

Try to do this for about 5-10 minutes to warm up before starting the resistance band exercises.

This will help increase blood flow, reduce stiffness to prepare your body for the workout, and prevent injury.

How To Cool Down Afterward

After your resistance band workout, it’s important to stretch for 10-30 minutes.

Cooling down will help your body relax and push out any lactic acid buildup from the exercises.

Try to do both static holds and dynamic stretches for 2-4 sets of 10-30 seconds each.

Just as an example, you could include things like the:

  • Around the world
  • Overhead arm stretch
  • Child’s pose
  • Any other stretches you like (5-10 total)

Who Should Use Resistance Bands for Back Exercises?

Resistance bands are a cost-effective tool for all kinds of people, from serious athletes to elderly folks with joint issues.

They can help strengthen the back muscles in a low-impact way that is suitable for nearly anyone.

Also, if you’re looking to improve explosiveness or strengthen the muscles around your joints then bands are essential.

They will not only improve fast-twitch muscle activation for speed but also enhance eccentric contractions.

These are vital for executing quick actions and building stability around your spine.

Are Resistance Bands Better Than Weights?

While both types of equipment offer effectiveness, there are several key differences:

When it comes to getting the most out of your workout, resistance bands are often considered better than weights because they engage more muscles at once.

They create tension as you stretch them and require you to maintain balance and control throughout the entire range of motion.

Weights on the other hand don’t provide the same level of dynamic tension as bands do.

Not to mention that resistance bands tend to be much cheaper and are easier to travel with for working out in your hotel room.

However, it can be easier to track your progress when using weights as the amount being lifted is visible.

On top of that, they offer a more targeted approach and can help build up a specific body part more quickly.

Ultimately, combining them is often more effective than relying on one or the other exclusively.

This will allow you to maximize your gains by working through two different forms of muscle isolation.

Resistance Band Workout FAQ

Can You Build Your Back With Resistance Bands?

You can build muscle in your back with resistance bands by focusing on proper form and 6-12 repetitions per set to spark muscular hypertrophy (growth).

To do this, use different resistance levels and do more reps or sets each time.

When done consistently, you can build lean muscle mass while improving posture and core stability.

Additionally, band training is a great way to target the stabilizer muscles of the back that often get overlooked when using a free weight or machine at the gym.

How Do You Strengthen Your Back With a Band?

Strengthening your back with just one band can be done by performing exercises such as rows, deadlifts, pull-ups, and even push-up variations.

It is important to keep good form and maintain a firm hold on the band throughout the exercise.

This will ensure that your muscles are properly engaged and activated.

Final Remarks: Grow Your Back Muscles With Resistance Bands!

Taking the time to invest in your back health is essential for a healthy and pain-free fitness journey.

With these ten amazing printable resistance band exercises, you can easily tighten and tone your muscles from home or on the go.

Whether you’re just starting or looking to take it up a notch, these simple yet effective moves will help target all areas of your back and some will provide a total body workout.

So don’t forget to incorporate resistance band training into your program today!






Eric De Cremer
Eric De Cremer

Eric is an NCCA-accredited Certified Personal Trainer and competitively trained powerlifter. Feel free to contact him anytime at edecremer@wildnswole.com!