Intense 5-Minute Resistance Band Back Workout for Upper Body Strength!

By
Mike Kenler
April 2, 2020

Intense 5 Minute Back Workout — Resistance Band Only!

Happy Wednesday Aliens! Today, we are going to take you through an intense resistance band back workout. Other than the band itself, you will need a stable hook or surface (i.e. the top of doorway) that can support the resistance band. With this intense 5-minute back workout, we are aiming to target muscles all over your back such as your lats, rhomboids, erectors and traps.

Total Length: 5 minutes

Intensity Level: High

Equipment needed: Resistance band

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.


To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Lat Pulldown

Attach your resistance band to an elevated hook and sit or kneel on the ground. Contract your lats and pull down as far as you can. Allow your arms to completely straighten as you release the tension. Repeat!

2. Straight-Arm Pulldown

Contract your lats and pull down as far as you can with your arms completely straight. Pause for a moment at the bottom of each rep and release your arms up in a slow, controlled fashion. Repeat!

3. Underhand Row

Set up the resistance band just below your chest level. With your palms facing upward, pull backwards and squeeze your lats together. Imagine there is a pencil in the middle of your back and you are trying to squeeze it together with each rep. Repeat!

4. Close Grip Upright Row

Stand on the resistance band with your feet about shoulder width apart (or adjust to your desired resistance). With your hands close together and your palms facing towards your body, drive your elbows up keeping them above the wrists while squeezing the traps. Repeat!

5.  Y-Back Benders

Keep standing on the resistance band. Hinge at the waist. With your palms facing upwards and your back straight, contract your back to move your arms to the sides in a diagonal "y" formation. Keep your core engaged and explode to upright position with erectors.

We hope you enjoyed this intense 5-minute resistance band back workout. Download the Anabolic Aliens workout generator app Exerprise to create custom workouts just like this one. Thank you for being a part of the Anabolic Aliens community. Always feel free to reach out with any questions, comments, or concerns at kenler@anabolicaliens.com.

Also, check out the Anabolic Aliens Resistance Band Revolution program for more awesome resistance band workouts!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies

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