6 Must-Try Resistance Band Back Exercises for Women

Resistance band exercises are a great option for people who want to get strong and tone back. They not only improve your posture but also help reduce discomfort. Resistance bands come in different lengths and thicknesses and are lightweight and portable. Some bands are made from a single piece of rubber, while others are shaped like a circle or loop. Many of us have jobs that require us to sit for long periods of time, which puts a lot of stress on our back muscles, and doing resistance band exercises can help! These muscles are crucial for maintaining good posture and providing spinal support. Additionally, strong back muscles will improve your overall appearance. So, waste no more time and start incorporating these simple resistance band workouts into your routine to get back sculpted and toned.

6 Best Resistance Band Back Exercises Every Woman Should Know

Here is a list of the best resistance band back exercises as explained by fitness instructor Yash Aggarwal.

1. Bent over rows

• Step 1: Stand on a resistance band with toes shoulder-width apart.
• Step 2: Hold the band firmly at both ends.
• Step 3: Bend your knees slightly and hinge forward at the hips, keeping your lower back straight.
• Step 4: Pull the handles in the direction of your lower ribs, squeezing your shoulder blades together.
• Step 5: Slowly return to the starting position and repeat for a few repetitions (reps).

Also Read: 4 Upper Back Exercises You Can Do Without Weight

2. Lat pull downs

• Step 1: Connect the resistance band to the anchor point (tie it to something stable).
• Step 2: Kneel or stand opposite the anchor point and grasp the band with an overhand grip.
• Step 3: Pull the band toward your chest, keeping your elbows close to your frame.
• Step 4: Pause briefly at the bottom and slowly return to the starting position.
• Step 5: Repeat for desired reps.

3. Reverse fly

• Step 1: Stand on a resistance band 1 foot hip-width apart.
• Step 2: Preserve the handles of the band with the hands facing each other.
• Step 3: To maintain your posture, raise your arms to a position where your hands are parallel to the floor.
• Step 4: Squeeze your shoulder blades as you do this.
• Step 5: Slowly lower the handles to the starting position and repeat.

Also Read: Resistance Band Workout for Women Over 40: Beginner Level Exercises to Build Muscle

4. Deadlifts

• Step 1: Stand on a resistance band with feet shoulder-width apart.
• Step 2: Grasp the handles with hands opposite your thighs.
• Step 3: Hinges at your hips and bends your knees slightly, instantly repositioning you.
• Step 4: Push through your heels and straighten your hips and knees to rise up, squeezing your glutes at the pinnacle.
• Step 5: Slowly return to the starting position and repeat.

5. Superman

• Step 1: Lie face down on the floor and loop a resistance band around your ankles.
• Step 2: Bring your palms together and lift your chest, fingers and legs off the floor simultaneously.
• Step 3: Hold the pose for a few seconds while squeezing your glutes.
• Step 4: Slowly return to the starting position and repeat for preferred reps.

6. Seated row

• Step 1: Sit on the floor with your legs extended and loop a resistance band around your feet.
• Step 2: Hold the handles with an overhand grip.
• Step 3: Pull the band toward your stomach, squeezing your shoulder blades together.
• Step 4: Slowly bring your lower back to the starting function and repeat.

Are there any side effects of resistance band back exercises for women?

• Accidents can occur if proper form is not maintained.
• If the resistance is too high, the muscle’s efficiency will decrease.
• There is a risk of tearing or tearing the muscles if the bands are worn or overstretched.
• Muscle imbalances can occur if sporting events are not completed bilaterally.
• A person may experience discomfort or burning if the bands are not properly anchored or secured.

Also read

About the author

Shruti Bhattacharya is a content writer and editor for over 2 years. She specializes in writing on diverse topics like health, lifestyle, beauty, technology and fashion. Her current focus is on creating factually correct and informative articles for readers. ,Read more