Build a Big Back with Bands (NO WEIGHTS!)

If you want to build a big back with bands and did not think it was possible, then this is the video for you. Here, I’m going to show you the best ways to build a bigger back using just resistance bands and no weights. In times of gym closures and an increase in the number of people doing home back workouts, having a resource for the best band exercises for back is going to help you to meet your goals without having to compromise.

All of these back exercises can be done with one to two sets of resistance bands. It is a good idea to have varying resistance levels of them so you can introduce more exercises.

The first one shown is the classic pullup. Here the focus of the back exercise is to get your chin up over the bar. This can be a challenging back exercise for many people so having a way to make it easier is key. By hanging the band over the pullup bar and stepping into it, you can unweight up to half your bodyweight making this possible. You can also anchor the band on the floor and use it to overload the exercise and help you to build a big back by doing so.

The next back exercise with bands is the row. This takes a popular gym back exercise and makes it possible to do at home by creating high tension through wide foot positioning and a doubled up grip on the band. Holding the resistance band in both hands you will find that it simulates the action and movement of a bar while providing adequate tension to really force the back muscles to work in a lower rep range.

No list of the best band exercises for back could be complete without including the high to low one armed row. This is one of my favorite ways to get a great stretch on the lats in the start position and gives me a chance to drive my elbow back behind my body as far as possible for an amazing lat contraction. The bands can always be moved just another centimeter, always giving me a chance to increase tension even when it feels as if there is nothing left.

We don’t want to overlook the importance of straight arm lat work either. Bands make this not just possible but optimal. Here you can do either the banded straight arm pushdown or the pullover. The key difference on the pullover is that you want to let your elbows flare out (as opposed to trying to stay close together in the upper chest variation of the movement).

The zeus row is a great back exercise using bands that hits the hard to reach and often overlooked mid and lower traps. This is likely going to become your instant favorite banded back exercise. If done right, you will feel an intense contraction through your rhomboids and mid back muscles like nothing you’ve ever felt before.

The wrap around row is another example of a great mid back exercise with resistance bands. Here you want to use a cross over hand over hand grip to allow the shoulder blades to protract around the body and get an amazing pre-stretch on these hard to activate muscles of the middle back.

Shrugs, face pulls, good mornings and superman press outs are other incredible exercises for back that can be done with resistance bands that help to target the other two areas of the back that often go untrained. Be sure to check them out in detail by watching the entire video.

If you are looking to get a bigger back with bands then you don’t want to miss this video. If you are looking for resistance band workouts to build ripped athletic muscle, be sure to click on the link below to visit and start seeing how much better you can look and feel in just weeks training like an athlete.

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56 thoughts on “Build a Big Back with Bands (NO WEIGHTS!)

  1. ATHLEAN-X™ says:

    *NOTIFICATION SQUAD GIVEAWAY* – It’s back!! Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected within the first hour the video is published. Click the link to see if you’ve won. No strings attached!

    If you don’t win, no worries, you’re not going away empty handed. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…

    • Jordan da Silva says:

      @Rajakumara sets are until you’re exhausted but generally 3-5. REPS depend on what your goal is and how much tension your bands give you. If they’re too thick, you might only get 4 reps. If they’re too thin, even 20 reps might be easy/boring for you. Make sure to get a variety of short/long and thick/thin bands

      If size is your goal, shoot for 7-8reps. If endurance amd leanness is your goal, shoot for 12-15. Fast on the intial movement, slow returning to neutral.

    • Rajakumara says:

      @Jordan da Silva thanks bro iam starting my cutting season should i do the endurance reps right

    • Monte Crucis says:

      @anders No! Now that i saw these Athlean-X bands vids, I want to use bands ;P And you can carry bands much easier to the park when sunny weather for outdoor training than training weights 🙂 Plus, your suggested training methods dont work the whole body like, for example, band assisted deadlifts do.

    • Avallac'h says:

      Yeah I train with calisthenics + bands and I’m curious of what Jeff will bring for legs, because all other bands videos there was exercises I would never think of

  2. Ksjajs Aokqb says:

    1:05 pullup
    1:44 band row
    2:26 stretching row
    3:13 2-1-1 row
    3:53 pushdown
    4:14 pullover
    5:05 Zeus row
    6:03 wrap around row
    6:30 shrug
    7:02 lying facepull
    7:53 good morning
    8:26 superman

  3. Obiwan Jew says:

    When Jeff’s kids wake him up in the morning he responds with “Hey its Jeff with athleanx . Com”

  4. Spike Ike says:

    On a stage)
    Announcer: JEFF’S BACK!!!!!
    Audience: Jeff’s been here for, like, 3 hours.
    Announcer: I mean, Jeff’s back, as in his traps, lats, spinal erectors, etc.
    JEFF”S BACK!!!!!!!!!!!!!!!

  5. Pratyush Shahir says:

    Jeff: walks into the airport
    Security: I’m sorry sir but we cannot allow guns on a plane

  6. Ra's al Rešid says:

    Nice to see your no weights workouts, Jeff. I have been following you since 2015 and you were the reason I started my fitness journey. Your workout videos were inspiring to me. I gave my best and trained hard for years, but I was hardly getting any muscle, only to find out that my diet was poor af. I have always eaten ‘just enough’ thinking it would be sufficient. Reality hit me hard when I started following my first real diet plan from Dietarize (if I remember correctly). The amount of food was huge for me back then, but I eventually got used to it and started getting real results. And you get workout plan as a bonus. Once again, thanks Jeff for inspiring people around the world. I wish you all the best in your career!

    • Sports Planet TV says:

      Great video. The author is great. Take a look at my YouTube channel there you will see what a strongman from Russia is capable of.

  7. Stephen M. Wilson says:

    As a mostly fit 65 yr old, I primarily use bands for resistance training. This video is the perfect example of how Jeff continues to be a premier creative athletic and fitness voice on YouTube and in America. Thank you, Jeff, for providing this unique and very helpful instruction.

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