Top 7 Resistance Bands Exercises For a Stronger Back

Top 7 Resistance Bands Exercises For a Stronger Back

More than 70 percent of people have experienced back pain at least once in their lives in Germany [1]. Staying active and exercising regularly help in preventing issues like bad posture and back pain. 

A large body of research suggests that one of the most effective ways to prevent back pain is to exercise and stay active. It is also deduced that people who exercise regularly lower their odds drastically of developing back pain, as compared to people who don't exercise [2][3].

So, the question is, which training equipment should you use? We recommend using resistance bands. 

Training with resistance bands is a great alternative to using free weights and heavy gym equipment, especially if your aim is to prevent back pain. In addition, it is more versatile than just doing body weight training and it is broadly used in physiotherapy and personal training. Resistance bands are super convenient, as you can work out practically anywhere, at any time. On top of that, as your fitness and ability improve, you can easily increase the resistance level and intensity - all without risking injury.


Why is Having a Strong Back Vital?

A defined and strong back adds strength and shape to your overall physique. A well-trained back will lead to an improvement in your posture and prevent you from having common back pain. 

Back workouts are often overlooked, which may cause you to have a weak back. It is the foundation for building strength in your body and can make training your other body parts much more effective. 

Kupah James, co-founder of Bodyweight BootKAMP explains: “It is critical to developing a strong healthy back simply because your back is essentially the most important part of your skeleton – next to your skull, perhaps. It bears the weight of your upper body while stabilizing your balance... If that isn’t reason enough it’s also a major component to posture, and [affects] everyday activities like walking, running, sitting, and lifting.” [4] 

A strong back will not only give more support to your upper body but also provides stability to your lower body. 


In short, having a healthy back significantly lowers the chances of chronic or acute injuries. That means, longer runs, improved agility in sports, better muscle gains while training, and getting into that perfect shape which you always wanted. Now, who doesn't want that?!

7 Exercises to Strengthen your Back Muscles

The following exercises are designed to strengthen your back and also engage your core. Concentrate on a slow and even movement at all times to get the most out of this workout. 

1) Upper Body Rotation (warm up exercise)

Band rests on your shoulder blades. Bend forward as far as possible while keeping your back straight. Keep your knees slightly bent.

Slowly rotate your upper body while keeping your back straight. Return to the starting position and turn to the opposite direction.

Pro tip: Straight back. Head stays in line with the upper body.

Level: Easy

The Upper Body Rotation exercise in action

2) Butterfly Reverse

Upper handgrip, slightly more than shoulder-width apart. Keep feet shoulder-width apart.

Pull the band to the sides while keeping your arms and wrist straight. Keep your arms and elbow at shoulder height. Squeeze shoulder blades at a final position. Return to starting position while maintaining tension on the band.

Pro tip: Slightly bent knees. Upper body straight. Keep your shoulders down at all times. Head above your body and chin slightly tucked.

Level: Medium

The Butterfly Reverse exercise in action

3)  Standing Row

Place your feet at shoulder-width. Bend forward.

Hold the elastic band on each side of your body with your palms facing towards your body. Knees are slightly bent, back stays straight. Initiate movement with your shoulder blades. Lift your elbows up and pull the band towards your belly button.

Pro tip: Tuck your chin and maintain a braced core.. Squeeze shoulder blades at top position.

Level: Medium

The Standing Row exercise in action

4) Archer

Grip the band more than shoulder-width. Fully extend one arm facing in one direction.

Pull the band away from your holding position while imagining pushing the weight from your elbow. Keep the opposite arm straight and under tension at all times. Squeeze your shoulder blades together, and make sure the elbows of the active arm are fully flexed.

Pro tip: Keep your arms and elbows at shoulder height. Imagine pushing the weight with your elbow. The arm, including the wrist and forearm, holding the band should be straight at all times. This arm acts as an anchor point and needs to be stable. . Keep your upper body straight.

Level: Medium

The Archer exercise in action

5) Deadlift

Stand on the band with your feet at shoulder-width and hold the band in your hand.

Bend forward with slightly bent knees and a straight back. Come back up while squeezing your glutes and keeping your core engaged.

Pro tip: Keep your pelvis straight when going up. Keep your feet attached to the ground. Arms stay straight.

Level: Medium

The Deadlift exercise in action

6) Single Arm Pull Apart                                                               

Loop one end of the band around your shoulder and pass it behind your back to grab it with the same arm you wrapped it around. Hold the band in your fist straight in front of you.

Straighten your arm in front of your chest and perform a 90 degree outwards rotation until your arm is beside your body. Bring your arm back into the starting position while keeping your upper body straight and your hand at chest level with your thumb up.

Pro tip: Slightly bent knees. Upper body straight. Keep your shoulders down at all times. Head above your body and chin slightly tucked.

Level: Medium

 The Single Arm Pull Apart exercise in action

7) Lateral-Stretch

Band above your head. Arms fully extended. Knees slightly bent.

Bend to one side, while arms stay straight above your head. Slightly pull your arms to the opposite side. Stretch lateral muscles. Return to the starting position and stretch to the opposite side.

Pro tip: Keep your arms straight. Upper body and lower back aligned.

Level: Easy

The Lateral Stretch exercise in action

Area of Focus: Back

How many reps?

15 reps of each exercise and repeat the whole set 2 times.

Enter STRAFFR, the Smart Resistance Band

Our increasingly busy lives make it hard to squeeze in time for anything, let alone working-out. Research suggests that only 21% of adults meet physical activity guidelines.

And we bet you feel it! This leads to weak muscles, bad posture and back pain. 

So, we developed STRAFFR, to make your personal training easier and smarter than ever before.

The STRAFFR band has unique expandable sensors. Unlike traditional resistance bands, STRAFFR provides you with live-action feedback and exercise guidance via the app.

The connected Fitness Platform guides, evaluates and records your progress throughout and after your session. It then configures the best training plan for your fitness level. It’s a personalized experience, allowing smart technology to follow your lead and guide you when necessary.


As your fitness and ability improve, it’s easy to increase the resistance level and intensity by narrowing your grip and the app will follow. It's like you’re walking around with an infinite number of free weights in your pocket. 

Thanks for reading! Head over to our website to download the free STRAFFR app.

[1] Focus Magazine - Back 

[2] Exercise for the Prevention of Low Back Pain 

[3] Can exercise prevent recurrent low back pain? 

[4]  Bodyweight BootKAMP