5 resistance band exercises to strengthen back and lower back muscles

Resistance band exercises effectively engage and strengthen muscles without needing heavy weights or complex gym equipment.

Band pull-apart

This exercise is excellent for targeting the upper back, particularly the trapezius and rear deltoid muscles. It also helps improve posture.

Hold the band with both hands shoulder-widened. Extend your arms straight before you and slowly stretch the band by moving your arms to the sides while squeezing your shoulder blades together.

Return to the starting position and perform 12-15 repetitions.

Stretching the band with hands (photo: still from video)

Seated band row

This powerful exercise strengthens the middle and upper back, especially the rhomboid muscles.

Sit on the floor with your legs extended straight in front of you. Wrap the band around a sturdy object, holding an end in each hand.

Keep your back straight and pull the band towards your torso, drawing your elbows back. Squeeze your shoulder blades together and return to the starting position.

Complete three sets of 10-12 repetitions.

Stretching the band while sitting (photo: still from video)

Bent-over row

This exercise targets the lower and broad muscles, developing strength and definition in the middle and upper back.

Stand with your feet shoulder-width apart, holding the resistance band with both hands.

Step on the band with your feet and bend at the waist at a 45-degree angle, keeping your back straight. Pull the band towards your waist, keeping your elbows close to your body.

Slowly release and perform 12-15 repetitions.

Pulling the band in an incline (photo: eatthis.com)

Face pull

Pulling the band at face level targets the upper back, enhancing shoulder stability and posture.

Secure the resistance band at about chest height. Stand facing the anchor point and hold the band with both hands.

Pull the band towards your face, keeping your elbows high and squeezing your shoulder blades together.

Pulling the band to the face (photo: still from the video)

Superman pull

Lie face down on the floor, extending your arms overhead while keeping the resistance band taut.

Lift your chest and legs off the ground while simultaneously pulling the band to the sides.

Superman pulls (photo: still from the video)