2 Easy Back Exercises
With Resistance Bands
Neutral and Abducted Rows

This page has 2 easy back exercises that you can do with resistance bands.

If you are just getting started with a new workout routine after many years or have had shoulder injuries, these easy exercises for your back can help you to build up your strength without putting too much pressure on your joints.

The resistance bands are a common tool used in Physical Therapy Clinic and below are 2 back exercises that use the bands.

Resistance Band Back Exercise #1:
Neutral Position Rows (Low Rows)

Neutral position rows simply means that your shoulder stays at your side and your palms face each other during the exercise.

Starting Position: Anchor a resistance band around something that is solid and stationary. Stand with your feet parallel and your knees slightly bent. Grab the band so that your palms are facing each other.

Form: Engage your core muscles (abs and lower back) so that your body is stable. Exhale and pull your hands back towards your body. Hold for a brief second and squeeze your shoulder blades together and then slowly return to the starting position.

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Personal Trainer Tips: Pay attention to the position of your shoulders as you row. Keep your shoulder down and back as you row, and avoid shrugging your shoulders as you pull the resistance band.

Move in a slow and controlled motion so that momentum does not take over.

Resistance Band Back Exercise #2:
Abducted Position Rows (High Rows)

The abducted position simply means that your arms start out to the side at 90 degrees with your palms facing the floor.

Starting Position: Anchor a resistance band around something that is solid and stationary. Stand with your feet parallel and your knees slightly bent. Raise your arms out to the side at 90 degrees, and grab the band so that your palms are facing the floor.

Form: Engage your core muscles (abs and lower back) so that your body is stable. Exhale and pull your elbows backwards while keeping your palms facing the floor. Hold for a brief second and squeeze your shoulder blades together and then slowly return to the starting position.

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Personal Trainer Tips: This version is slightly more challenging that the first version.

Your largest back muscle is the latissimus dorsi (often called "lats" for short). The lats work really well when you row with your hands facing each other.

However, the lats don't work when you change directions and row with your palms facing the floor, so your upper back muscles will work harder in the high row.

Both of these resistance band exercises are easy back exercises and they are great for people who are just getting back into exercising.

Once you have practiced these easy back exercises, move on to back machines such as the seated row or the lat pull down.

Or try one arm dumbbell rows or two arm dumbbell rows.

I hope this gives you an idea of how to progress your back workout.

Yours in Health,
Dr. Charles

Learn More Resistance Band Exercises

Or return to the main Back Exercises page from these Easy Back Exercises

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