Resistance Band Back Exercises

5 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

Programs with these exercises

A set of bands instead of a gym: squats, presses, rows, shoulders and arms — a workout you can take anywhere.

Three times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.