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Workout Routine for a
Strong Back using Stretch Bands

The workout routine featured below only requires that you have access to some resistance bands and will help you strengthen the muscles located in your back.

The program consists of 4 exercises that you can perform daily or as part of a larger workout routine. Specifically, the exercises will target your trapezius (upper back), your upper and lower lats (middle of you back) and finally your lower back muscles. Additionally, you'll also get to strengthen your biceps and rear deltoids as auxiliary muscles.

Muscles Targeted by Workout Routine for a Strong Back

Download the .pdf for this
Workout Routine

Back #1 | Seated Row
3
Sets
10
Reps
  • Biceps
  • Lats
  • Rear Deltoids
Back #2 | Pulldown with Arms Extended
3
Sets
10
Reps
  • Biceps
  • Lower Lats
  • Rear Deltoids
Back #3 | Bent-Over Back Fly
3
Sets
10
Reps
  • Lower Back
  • Upper Back
  • Rear Deltoids
  • Trapezius
Back #4 | High Seated Row
3
Sets
10
Reps
  • Biceps
  • Lower Lats
  • Rear Deltoids

Additional Notes

Using the proposed guideline of 3 sets of 10 reps will allow you to train your back muscles for general muscle strength. You may want to revisit these figures if your stretch bands don't provide enough resistance (or provide too few).

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