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  • Home
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Resistance band workout for back and shoulders

November 25, 2015 //  by Di Hickman//  25 Comments

We’re all super busy, and getting a workout in each day sometimes seems impossible. But, it will help reduce stress, improve your mood and help offset excess calories you consume. So, make the extra bit of effort to get your workouts scheduled each week. Let’s face it we’re all sitting more and need to work on our posture. Why not try this resistance band workout for back and shoulders?

Improve your posture, back & shoulders. Infographic with exercises.

If you tried my Arm & Shoulder circuit then you’ll love this workout for the shoulders and back. Personally I love working my back. Don’t forget to checkout the review of the resistance tubing set I used. Check out the video demonstration below.

Alternatively, stop and view it over at YouTube. Maybe you want to add it to a workout playlist? Remember to subscribe to my channel, I upload new videos every Tuesday and Friday!

Resistance band workout for back and shoulders

Start the workout with basic warm up of jump rope for 5 minutes. Don’t panic if you don’t have a jump rope. Pretend! Yes seriously, just jump around, jog in place, do high knees or jumping jacks. Just move. This Resistance band workout for back and shoulders has five exercises. Aim to do around 12-15 reps, and 3 sets of each exercise.

Standing Row

Anchor the tubing to the door or post and adopt a staggered stance (one foot in front of the other). Extend your arms out in front, around chest height, with no slack on the resistance tube. Bend the elbows pulling back towards the mid spine.

Personal trainer performing standing row with resistance band

This exercise can be made more challenging by taking a regular stance, feet parallel. Stepping further away from the anchor point. Or, by using a tougher strength resistance band.

Overhead press

Begin by adopting a staggered stance, with one foot standing on the resistance band. Holding the handles, one in each hand. The exercise starts with the hands at shoulder height. Extend the arms reaching up towards the sky/ceiling. Return the hands to shoulders with control.

Personal trainer performing overhead press with resistance band

To make this exercise more challenging have both feet on the band, feet parallel. Or, choose a tougher resistance band. Remember, resistance bands are all about control! Don’t let the resistance pull you down, control the movement.

Bent over row

Stand with both feet on the tubing. Loop the resistance tubing around one, or both, feet. This ends up shortening the length of the band so that you have to bend over to reach the handles. Hinge at the hips, bend the knees and keep the back flat with abs braced. This is your starting postition.

resistance band workout for back and shoulders

Draw the elbows back and up. Squeezing towards the mid back. Return to the starting position with control.  This really shows the versatility of the bands that if they are too long for an exercise, wrap them around something.

Seated rear fly

Anchor the resistance tubing to a door frame, or something. Come into a seated position, away from the anchor point, with the legs bent in front. Hold the handles in front, with no slack on the tubing. From the shoulders, open the arms out wide. Reaching the arms out to the sides into a “T” position. Return with control.

Personal trainer performing seated back fly with resistance band

Personally, this is one of my more challenging exercises in this resistance band workout for back and shoulders. I advise choosing a light band to start with. The muscles in the upper back and shoulders can take a while to grow. Want this harder? Sit further back, away from the anchor point. Or, choose a heavier resistance band.

Bent Over Lat Pull

Anchor the resistance tubing to the door frame or something non-moving. Stand with knees bent away from anchor point. Hinge at the hips so that, the torso is parallel to the floor with the back flat. Brace the core and extend the arms out with the biceps by the ears. Remember, no slack on the tubing. Pull the hands and elbows back towards the waist. Return to the start position with control.

Personal trainer performing bent over lat pull down with resistance band

Essentially, this is a lat pull down. But, in a bent over position. We have to get inventive when we workout at home or outdoors. If you had something overhead to throw the resistance band over you could do a regular lat pull down (seated). Finish the workout with a stretch. I recommend eagle pose arms routine.

Questions

  • What’s your “problem area”?
  • Do you have a favorite body part to train?
  • Have you used resistance bands in your workouts?
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Reader Interactions

Comments

  1. OhlalaLexie

    December 2, 2015 at 3:06 pm

    I seriously need to try some of these workouts! I definitely need some kind of activity for being fit and feeling good!

    Reply
  2. Susannah

    November 29, 2015 at 9:14 pm

    Ooo… This sounds like a great workout! <3

    Reply
    • Di Hickman

      December 1, 2015 at 2:20 pm

      Hope you try it!

      Reply
  3. alexandria

    November 28, 2015 at 6:33 pm

    I taught pilates for a few years and loved teaching but now I really just want to find a class. I prefer the class setting since I grew up dancing so I take a spin class that motivates me way more than I do.

    Reply
    • Di Hickman

      November 29, 2015 at 5:31 pm

      I find it’s difficult when you teach classes to get YOUR workout done. Did you find the same?

      Reply
  4. Erin (@SugarCrumbs)

    November 28, 2015 at 11:30 am

    I feel like this would really help that tight feeling I often have in my back. I need to try this!

    Reply
    • Di Hickman

      November 28, 2015 at 12:55 pm

      Oh I need to do a post on this! I have the PERFECT exercise!

      Reply
  5. ohnikkashae

    November 27, 2015 at 2:56 am

    Great job on your workouts!! All this turkey I need to get at it!! Haaaa

    Reply
    • Di Hickman

      November 27, 2015 at 3:26 pm

      That’s the reason I did spin class this morning.

      Reply
  6. MyTeenGuide

    November 26, 2015 at 11:05 am

    I’ve never tried using resistance bands. I need to work on my back and shoulder. I’d like to try this.

    Reply
    • Di Hickman

      November 27, 2015 at 3:25 pm

      Great!

      Reply
  7. Ana De Jesus

    November 26, 2015 at 6:14 am

    I have a lot of issues with my back and shoulders and have to do a lot of resistance workouts as part of my physio but they don’t seem to be helping.Will have to check these out.

    Reply
    • Di Hickman

      November 27, 2015 at 3:24 pm

      Check out somatic exercises, using the feldenkrais method. It’s amazing for rehabilitation!

      Reply
  8. Esther @ The Cuteness

    November 26, 2015 at 5:06 am

    Looks pretty intense! Resistance bands are amazing for toning, for sure.

    Reply
    • Di Hickman

      November 27, 2015 at 3:23 pm

      Totally! And so under-rated as exercise equipment!

      Reply
  9. Debra

    November 25, 2015 at 9:33 pm

    I love resistance band workouts! I am going to have to try this one!

    Reply
    • Di Hickman

      November 27, 2015 at 3:23 pm

      yes do! Love to hear what you think!

      Reply
  10. Roxanne

    November 25, 2015 at 8:50 pm

    You go girl! I’m exhausted just reading this. 😉

    Reply
    • Di Hickman

      November 27, 2015 at 3:23 pm

      Hahaha. I spent 45 minutes doing a resistance tubing workout. Today is a slow day, just an hours spinning class

      Reply
  11. JanetGoingCrazy

    November 25, 2015 at 7:36 pm

    Thank you for the workouts! I needed something like this because my shoulders are killing me.

    Reply
    • Di Hickman

      November 27, 2015 at 3:22 pm

      No problem! Start slow if you have shoulder problems. Light resistance, then increase gradually.

      Reply
  12. Cynthia @craftoflaughter

    November 25, 2015 at 7:35 pm

    I love your workouts. I sure need to work on my shoulders for improving my swim

    Reply
    • Di Hickman

      November 27, 2015 at 3:21 pm

      Thanks Cynthia! Oh that would be a great future workout – resistance exercises for swimming! I’ll pencil it in!

      Reply
  13. jenn

    November 25, 2015 at 6:15 pm

    Isn’t that always the way? We live something so much we turn it into a job, then don’t have time to do it just for fun! Glad you’re making time for your personal pursuit!

    Reply
    • Di Hickman

      November 27, 2015 at 3:20 pm

      Jenn, yes!!! It’s tough for me I guess because I love the classes I teach BUT I need to think about myself. I need to achieve MY goals which means making changes. Cue scary music, lol!

      Reply

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Hi, I’m Di. A yoga teacher with over 20 years experience in the health and wellness industry. My mission is to give you information so you can be fitter, healthier, stress-free and happier (no, seriously).

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