Build a Stronger Back Anywhere with Resistance Bands

Primary Target Area

Posterior Deltoid, Rhomboids, Middle Trapezius, Lower Trapezius, Infraspinatus, Teres Minor

How to Perform

1. Stand tall with feet shoulder-width apart, holding a resistance band with an overhand grip, arms extended straight out in front of you at shoulder height.
2. Pull the band apart by moving your hands out to the sides in a horizontal arc while keeping your elbows locked or slightly soft.
3. Continue the movement until the band touches your mid-chest, focusing on aggressively squeezing your shoulder blades together at the end of the range of motion.
4. Resist the band's tension and slowly return your hands to the starting position, maintaining constant tension throughout the set.

Recommended Sets & Reps

3-4 sets of 15-25 reps. This exercise is primarily used for scapular health, postural correction, and shoulder stability; higher volume with controlled tempo is preferred over heavy resistance.

Primary Target Area

Posterior Deltoid, Trapezius (Middle and Lower), Rhomboids, Infraspinatus, Teres Minor

How to Perform

1. Step 1: Anchor a resistance band to a stable post at eye level. Grasp the band with an overhand grip, palms facing down, and step back until there is slight tension with your arms fully extended.
2. Step 2: Pull the band toward your forehead by driving your elbows back and out, keeping them high and flared throughout the movement.
3. Step 3: At the peak of the movement, pull the ends of the band apart to emphasize external rotation of the shoulders and squeeze your shoulder blades together.
4. Step 4: Slowly reverse the motion, extending your arms back to the starting position while maintaining constant tension on the band.

Recommended Sets & Reps

3-4 sets of 15-20 reps. Focus on high-volume and high-repetition ranges to improve postural endurance, shoulder health, and rear deltoid hypertrophy.

Primary Target Area

Latissimus Dorsi, Rhomboids, Trapezius (Middle and Lower), Posterior Deltoid, Biceps Brachii, Erector Spinae

How to Perform

1. Step 1: Stand on the center of a resistance band with feet shoulder-width apart, hinge at the hips until your torso is nearly parallel to the floor, and grab the ends of the band with a neutral grip.
2. Step 2: Pull the band upward toward your hip crease by driving your elbows toward the ceiling while keeping them tucked close to your ribcage.
3. Step 3: Pause at the top of the movement, forcefully retracting your scapulae and squeezing your back muscles to maximize peak tension.
4. Step 4: Slowly extend your arms to lower the band back to the starting position, maintaining a flat back and core engagement throughout the descent.

Recommended Sets & Reps

3-4 sets of 12-15 reps for hypertrophy and muscular endurance. The variable resistance of the band makes higher repetitions ideal for maximizing time under tension.

Primary Target Area

Latissimus Dorsi, Teres Major, Biceps Brachii, Brachialis, Brachioradialis, Rhomboids, Middle and Lower Trapezius, Posterior Deltoid

How to Perform

1. Loop a resistance band around the pull-up bar and pull one end through the other to secure it; place one foot or knee into the loop and hang with a shoulder-width overhand grip.
2. Engage your core and pull your body upward by driving your elbows toward your hips, focusing on pulling with your back rather than just your arms.
3. At the top of the movement, pull your chest toward the bar until your chin clears it, squeezing your shoulder blades together firmly.
4. Lower your body back to the starting position with a slow, controlled tempo until your arms are fully extended, maintaining tension in your lats throughout.

Recommended Sets & Reps

3-4 sets of 8-12 reps for hypertrophy and building foundational pull-up volume. As strength increases, use a thinner band to reduce assistance.