Total Back Band Workout

Stronger Back, Better Posture 

Why a Band-Based Back Workout?

Resistance bands provide variable tension, making them ideal for:

  • Rehabbing poor posture
  • Easy home or travel workouts
  • Minimize chance of injury

Full-Back Band Routine Breakdown

 Upper Back Focus (Posture + Strength):

  • Face Pulls with Bands – Targets rear delts, traps, and posture muscles
Face-Pulls-with-Bands
  • Band Pull-Aparts – Strengthens rhomboids and corrects shoulder alignment
Band-Pull-Aparts
  • Overhead Band Y-Raises – Activates scapular stabilizers
Overhead-Band-Y-Raises

Mid-Back / Lat Focus (Width + Strength):

  • Seated Lat Rows (with door anchor) – Builds back width and stability
Seated-Lat-Rows
  • Straight Arm Pulldowns – Isolation movement for lat engagement
Straight-Arm-Pulldowns

Lower Back + Core Stabilizers:

  • Band Good Mornings – Activates spinal erectors and glutes
Band-Good-Mornings
  • Spine Twists with Band – Core and symmetry
Spine-Twists-with-Band

Who Is This For?

✅ Desk workers with rounded shoulders
✅ People recovering from back pain
✅ Fitness beginners without gym access
✅ Wellness patients on a posture protocol
Frequently Asked Questions:

Q: How often should I do this routine?
A: 2-3 times per week is optimal for most users.

Q: Will this help with back pain?
A: Yes it can – especially if caused by poor posture or weak stabilizers. Always consult your provider first.

Q: What kind of bands do I need?
A: Loop or tube bands with handles and a door anchor are ideal.