5-Min Resistance Band Back Workout for a Strong Back

Hello, FitGAG readers! We will be taking you through a challenging resistance band back workout today. You will also need a surface or hook (e.g., The top of the doorway should be strong enough to support the resistance band.

This intense, 5-minute back workout targets muscles all over the back, such as your lats.

Total Length: 5 Minutes

Intensity: High

Equipment: Resistance Band

Experience Level

Beginner

Perform this exercise three times. After each workout, take a break for three minutes and then return to the beginning.

Intermediate

Perform this workout four times. After each workout, take 2 minutes to rest and then return to the routine.

Advanced

Perform this workout four times. After each workout, take a minute to rest and then return to the routine.

5-Minutes Resistance Band Back Workout

Find a place in an open area that is comfortable to start. Each of the exercises below should be completed in 60 seconds. Then, you can move on to the next one without stopping. Take a break if you feel the need.

Try to increase the number of reps or take fewer breaks each time you complete this circuit.

#1 Lat Pulldown

Setup

• Attach your resistance bracelet to an elevated hook, and then kneel on the ground.
• Take the handles in a double-overhand grip and ensure your back is straight.

Instruction

1. Contract your lats, and then pull down as far as possible.
2. Let your arms straighten while you let go of tension.
3. Repeat!

#2 Straight Arm Pulldown

Setup

• Attach the resistance band to an elevated hook, and then kneel on the ground.
• Take the handles in a double-overhand grip and ensure your back is straight.

Instruction

1. Contract your lats, and then pull down as far as possible with your arms straight.
2. Take a second to pause at the bottom of each rep, then slowly and controlled release your arms.
3. Repeat!

#3 Underhand Row

Setup

• Attach the resistance band to a pole or other similar object so the handles are at your chest level.
• Hold the handles in your palms and move back to create tension.
• To stabilize your base, hinge at the waist.

Instruction

1. Pull the handles to your chest by contracting your lats.
2. Press your lats together and return to the original position.
3. Repeat!

#4 Close Grip Upright Row

Setup

• Place your feet shoulder-width apart on the resistance band (or adjust according to your preference).
• Hold the handles in your hands, palms facing you.

Instruction

1. Hold your elbows straight up while keeping your hands together.
2. Press your traps at the top to return to the starting point.
3. Repeat!

#5 Y-Back Benders

Setup

• Continue to stand on the resistance band.
• Hold the handles in your hands, palms facing you.

Instruction

1. Bend at your waist. Keep your back straight and move your arms in a diagonal “y.”
2. Keep your core engaged, and explode to upright with erectors.
3. Repeat!