Move · Videos · Technique · 9 min

Resistance Band Back Exercises: Lats, Mid Back and Low Back

Resistance Band Back Exercises: Lats, Mid Back and Low Back — video by ATHLEAN-X™ Play · 9:25

Video by ATHLEAN-X™ on YouTube · Open on YouTube

Physical therapist Jeff Cavaliere shows band moves for each part of the back: assisted pull-ups (on a bar), rows and straight-arm pulldowns for the lats, Zeus and wrap-around rows for the mid back, shrugs, lying face pulls, and good mornings and a superman press-out for the low back.

  • 9 min
  • Intermediate
  • Low impact (no jumping)
  • resistance band
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Step by step 10

Tap a time to watch that step in the video.

  1. Pull-ups: step into a band looped over the bar to make them easier, or anchor it to a loaded backpack for more. 0:58
  2. Bent-over rows: stand on the band with a wide stance and grab both ends to raise the resistance. 1:33
  3. Kneeling high-to-low row, then the two-for-one row: hold one arm back while the other elbow drives back to meet it. 2:20
  4. Straight-arm pulldowns with elbows locked so the lats do the work, then pullovers with the elbows flared out. 3:36
  5. Zeus row: anchor the band up high, lean your body forward and row with a narrow grip for the mid back. 4:54
  6. Wraparound row: widen your feet on the band, cross the ends left over right and row to work the mid back. 5:31
  7. Banded shrugs: shorten the band between your hands and the anchor to raise the tension. 6:19
  8. Lying face pulls: on your back, pull the band to your face, hands driving down to the floor; hold 1–2 seconds. 6:53
  9. Good mornings: band across the back of your neck, hinge back from the hips rather than bending down to your toes. 7:45
  10. Superman press-out: band around your feet, lift your thighs just off the floor and reach your arms overhead. 8:15

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Grab both ends and widen your stance on the band to raise the resistance on rows
  • Keep your elbows locked on straight-arm pulldowns so the back does the work
  • On good mornings hinge back from the hips rather than bending down to your toes

What it works

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadpull-ups, rows, straight-arm pulldowns, face pulls
  • Elbows takes loadassisted pull-ups, rows
  • Lower back takes loadband good mornings, superman press-out
  • Hips takes loadband good mornings
  • Wrists & hands movesgripping the band
  • Upper back movesrows, shrugs, superman press-out
  • Knees moveskneeling rows, good mornings
  • Kneeling. Pressure on the kneecaps — a folded towel or cushion under the knees helps.
  • Down on the floor. You get down to the floor and back up again.

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by ATHLEAN-X™; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety