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Band Exercises for the Back

The band exercises found on this page will help you target the muscles located in your back.

Mainly, these muscles are the upper and lower lats (latissimus dorsi) as well as your lower back and trapezius (upper back).

Band Row - Standing; Low

Band Row - Standing; Low
  • Secure the band low, stand up and hold the handles with your hands, arms extended in front of your hips, palms facing each other.

  • Pull the handles back towards your abdomen and allow them to slowly return after a short pause.

  • Keep your back straight and still throughout.

Band Row - Standing; Low; One Arm

Band Row - Standing; Low; One Arm
  • Secure the band low, stand up with your upper body bent forward and grab one handle with your hand, arm extended in front of your knee, palm facing down.

  • Pull the handle back towards your abdomen and allow it to slowly return after a short pause.

  • Keep your back straight and still throughout.

Band Row - Seated

Band Row - Seated
  • Secure the band low, sit down with your legs extended and grab both handles on top of your knees, arms extended and palms facing each other.

  • Pull the handles back towards your abdomen and allow them to slowly return after a short pause.

  • Keep your back straight and still throughout.

Band Row - Seated; High

Band Row - Seated; High
  • Secure the band high, sit down and grab both handles high in front of your head, arms extended and palms facing each other.

  • Pull the handles back towards your abdomen and allow them to slowly return after a short pause.

  • Keep your back straight and still throughout.

Band Back Fly - Standing

Band Back Fly - Standing
  • Secure the band at medium height, stand up and grab both handles with your hands, arms extended in front of your chest, palms facing each other.

  • Pull the handles back by moving your arms to each sides of your body and allow them to slowly return after a short pause.

  • Keep your back and arms straight throughout.

Band Back Fly - Bent-Over

Band Back Fly - Bent-Over
  • Secure the band beneath your feet, stand up with your body tilted foward and grab both handles with your hands, arms extened in front of your knees, palms facing each other.

  • Pull the handles out and up on each sides of your body and allow them to slowly return after a short pause.

  • Keep your back and arms straight throughout.

Band Back Fly - Lying

Band Back Fly - Lying
  • Secure the band beneath your foot held in the air and lie on your back and hold the handles with your hands above your chest, arms extended and plams facing each other.

  • Pull the handles out to each sides of your body and allow them to slowly return after a short pause.

  • Keep your arms straight throughout.

Band Pulldown - Arms Extended

Band Pulldown - Arms Extended
  • Secure the band high, stand up and grab both handles with your hands in front of your head, arms extended and palms facing each other.

  • Pull the handles down towards each sides of your body and allow them to slowly return after a short pause.

  • Breathe out while pulling and breathe in while returning to starting position.

Band Arm-Leg Extension

Band Arm-Leg Extension
  • Secure the band to your feet, kneel on your other side's knee and grab the handle with that same side's hand.

  • Stretch the band by extending your leg and arm until it is parallel to the floor and slowly return back to the starting position after a short pause.

  • Keep your back straight throughout.