If you want to build a big back with bands and did not think it was possible, then this is the video for you. Here, I’m going to show you the best ways to build a bigger back using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home back workouts, having a resource for the best band exercises for back is going to help you to meet your goals without having to compromise.
All of these back exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.
The first one shown is the classic pullup. Here the focus of the back exercise is to get your chin up over the bar. This can be a challenging back exercise for many people so having a way to make it easier is key. By hanging the band over the pullup bar and stepping into it, you can unweight up to half your bodyweight making this possible. You can also anchor the band on the floor and use it to overload the exercise and help you to build a big back by doing so.
The next back exercise with bands is the row. This takes a popular gym back exercise and makes it possible to do at home by creating high tension through wide foot positioning and a doubled up grip on the band. Holding the resistance band in both hands you will find that it simulates the action and movement of a bar while providing adequate tension to really force the back muscles to work in a lower rep range.
No list of the best band exercises for back could be complete without including the high to low one armed row. This is one of my favorite ways to get a great stretch on the lats in the start position and gives me a chance to drive my elbow back behind my body as far as possible for an amazing lat contraction. The bands can always be moved just another centimeter, always giving me a chance to increase tension even when it feels as if there is nothing left.
We don’t want to overlook the importance of straight arm lat work either. Bands make this not just possible but optimal. Here you can do either the banded straight arm pushdown or the pullover. The key difference on the pullover is that you want to let your elbows flare out (as opposed to trying to stay close together in the upper chest variation of the movement).
The zeus row is a great back exercise using bands that hits the hard to reach and often overlooked mid and lower traps. This is likely going to become your instant favorite banded back exercise. If done right, you will feel an intense contraction through your rhomboids and mid back muscles like nothing you’ve ever felt before.
The wrap around row is another example of a great mid back exercise with resistance bands. Here you want to use a cross over hand over hand grip to allow the shoulder blades to protract around the body and get an amazing pre-stretch on these hard to activate muscles of the middle back.
Shrugs, face pulls, good mornings and superman press outs are other incredible exercises for back that can be done with resistance bands that help to target the other two areas of the back that often go untrained. Be sure to check them out in detail by watching the entire video.
If you are looking to get a bigger back with bands then you don’t want to miss this video. If you are looking for resistance band workouts to build ripped athletic muscle, be sure to click on the link below to visit athleanx.com and start seeing how much better you can look and feel in just weeks training like an athlete.
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I'm waiting for legs and core exercises with bands. please make a video for the lower part of the body especially the core 🙂
Valuable video information for bands that support a full workout plan.
where do I get those bands??????
Just pull it, and you will feel good.
What are the length of these bands???
What are the length of the band's???
Appreciate you band series workouts as a senior, but how about a leg workout with bands Jeff? Jeff is a premier athletic coach on fitness IMHO !!!
Hey Jeff, when are we going to see the "Bands For Bigger Triceps" and "Bigger Legs" editions added? Thank you for all your hard work!
Nice to see your no weights workouts, have been following you since 2015 and you were the reason I started my fitn
Very cool
You have changed my life.
Awesome video 💪🏼🔥🔥👌🏼 so neat! 🥳
Nice to see your no weights workouts, have been following you since 2015 and you were the reason I started my fitness workout videos were inspiring to gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was have always eaten 'just enough' thinking it would be hit me hard when I started following my first real diet plan from Agoge Diet (if I remember correctly).The amount of food was huge for me back then, but I eventually got used to it and started getting real you get a workout plan as a again, thanks Jeff for inspiring people around the wish you all the best in your career!
merci beaucoup✨ awesome💪
Great video Jeff. I have a rotator cuff injury and a bad back so these exercises help big time. Whenever possible I always train bands over weights.
You're a damn genius! Thank you for your videos!
Hmm sounds good but I’m breaking it for thanksgiving and Christmas.
What brand of bands are best?
Loving this band series
For the algorithm
Great series, guys! More please!
This is amazing. Thank you so mch for all the bands routines you show. Because of the pandemic lockdown and the lack of barbells I only could get resistance bands and informational content like this makes me be able to have a good workout.
This is an awesome especially as a female trying to lose "bra fat". My only problem would be is that I have nowhere to loop the band any place.
This is the mountain in the sea. Your series on bands is now highly recommended to my martial arts students. Thank you.
Please, may I ask for always subtitles for deaf people? Would be really great. Reading lips is not my superpower. You're great. With a little help from you I fixed after years of fighting with pain my lower back problems after a car accident. Greetings from anywhere in the world. Love to travel and I am thankful for that. Without your help I still would have been lying in bed the whole day. And for a day I was in wheelchair. That's the day I started fighting for freedom. No limits. Even if I am deaf.
Build Big Legs With Bands!! Thanks brother!!!
Jeff, please do Triceps version as well. Thank you!!! :))
Great video, but how can i replicate movement require additional tools? Such as pull-up. It is a bit impossible in home training. I would love to see a video for "band workout at home". Have a nice day
Exercises sorted according to attachment type:
1. Around the Bar:
1:05 Banded Assisted Pullup
2. No Attachment:
1:44 Band-Bell Row
6:03 Wrap Around Row
6:30 Banded Shrug
7:53 Banded Goodmorning
8:26 Superman Pressout
3. High (attached):
2:26 Hi-to-low Kneeling Banded Row
3:53 Banded Straight Arm Pushdown
5:05 Zeus Row
7:02 Laying Facepull
4. Low (attached):
3:13 2-for-1 Row
4:14 Banded Pullover
(note for myself)
Thank you, great exersizes! A question I have is how many of these exercises should be done in a single workout? Two per zone or all of them mentioned? I’m going to try 6 exercises per zone and use all you demonstrated? Sound good, or am I overtraining?
Next video: How bands can kill your gains.
Awesome exercises! I'm always getting back to those before training!
Should I follow the right workout sequence you explained ?
What are the reps and sets though ?