Engage your back and core, and begin to pull the resistance band overhead.Lay on your back with your knees raised, and lift your arms over your head (horizontally) to grab onto the resistance band.Secure your band to a horizontal obstacle, something like a weighted machine, support beam, or something similar.
#Back pulls with band full
Stronger arms mean that you can handle more resistance for your back it all comes full circle. Add them to your repertoire, just don’t make them the main focus. These work extremely well for your arms and are moderately effective for your back. You can use an anchor in your environment to help you with pullovers, a roundabout way of lifting your arms from your head down to your abdomen instead of in reverse (being to your abdomen, then to the starting position). You can use your environment to your advantage, as you’ll find out with a lot of resistance band-ready content on the internet, from videos to articles just like there.
Release your hold and repeat as often as possible, focusing on form over everything else, otherwise you won’t engage your back properly. Pull the band straight down do not do it at a 45° angle movement, bringing your arms down by your side as you work through this exercise. Bring your arms above your head and keep your back nice and straight you will feel the engagement of your back and core throughout this process. Engage your core, and grab onto each end of the resistance band and pull down. Place your feet as far apart as your shoulders are and keep them in a tight stance. Secure your resistance band to a bar or fixture that’s above your head you want a good amount of clearance for this to work. This not only helps your back by training you to keep it straight, but it engages muscles all along your upper back to help with posture and correcting issues with your muscles.Ī lateral pulldown isn’t the craziest thing you’ll do with resistance bands, but they are a great fitness gateway exercise that teaches you just what your resistance bands can do. This is a simple-enough exercise that you can do at just about any fitness level. Repeat about ten to twenty times, then switch which foot is in the loop so you don’t put all the weight and pressure on one leg. 
Engage your core as you go through these exercises: it’s important to make sure that you’re keeping proper posture the whole way through. Pull up and allow the retraction of the band to help pull you up, all while focusing on your arms and back. Wrap your other foot around the ankle of your foot that is in the loop. 
Put one foot into the loop and grab the bar wider than your shoulders are set apart to give yourself leverage. Approach a hanging bar that can support your weight, and place a resistance band over the top so that it loops securely and hangs down. It’s hard to train your lower back, but assisted pull-ups help just about every region of your back and will absolutely help with posture correction in the process. They help your back immensely and come with enough benefits to also affect other parts of the body and build up your muscles. 
The first and most powerful way to train your back with resistance bands is by doing the old-fashioned, tried-and-true exercise: pull-ups.
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