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.

For more videos on a back workout with bands and the best band exercises for building a big back, be sure to subscribe to our channel here on youtube via the link below and remember to turn on your notifications so you never miss a new video when it’s published.

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    ATHLEAN-X™Prije 3 mjeseci

    *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…

  2. Shantanu Kulkarni

    Shantanu KulkarniPrije mjesec

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  5. timscripture

    timscripturePrije 2 mjeseci

    Request for tricep bands Workout


    DANYAALAH888ISREALPrije 2 mjeseci

    What’s the name of this work out band

  7. Chilll

    ChilllPrije dan

    where do you get those bands

  8. CCC HO FF

    CCC HO FFPrije dan

    There was this one time, at band camp, I built a bigger back...

  9. Samet Kucukcolak

    Samet KucukcolakPrije 2 dana

    Thank you for this magnificent guide

  10. Popa Sandu

    Popa SanduPrije 2 dana

    8:09 6:38 6:10 4:30 3:20 1:50 Pull up bar 3:50 5:00 2:20

  11. kees lubberding

    kees lubberdingPrije 3 dana


  12. Alex

    AlexPrije 3 dana

    This is good stuff but can anybody reccomend a good band like this? mine always snap and im worried ones gona catch me in the eye or something =/

  13. Travis Caesar Reodique

    Travis Caesar ReodiquePrije 4 dana

    Jeff's acting deserve an award

  14. Craig Willis

    Craig WillisPrije 5 dana

    I liked and I am a follower now. Thanks for your work and your advices.

  15. Geoff Casavant

    Geoff CasavantPrije 6 dana

    Before watching these videos I never knew bands could be such a good workout, they looked more like a "traveling for work and the hotel has no gym" kind of thing. Now I'm hooked. I see you've done a video for biceps, and it needs to be added to this playlist. Also waiting eagerly for videos on triceps, legs, and glutes.

  16. Jacob Miles

    Jacob MilesPrije 8 dana

    Follow the fibres guys

  17. Cyberpunk

    CyberpunkPrije 8 dana

    2:26 stretching row 3:53 pushdown 5:05 Zeus row

  18. mukta rain

    mukta rainPrije 8 dana

    Awesome video sir....I got motivated frm you sir..... love you frm india

  19. Ricardo Iris

    Ricardo IrisPrije 9 dana

    I just love to train with bands. Thank you a lot!

  20. Joel Barnett

    Joel BarnettPrije 9 dana

    Really enjoying the resistance band videos. Just having a hard time figuring out the how you do the hand grips in some exercises. Maybe you could do a slow mo bit with how you set up on the more complicated exercises?

  21. harsh abhigyan

    harsh abhigyanPrije 11 dana

    But which of these to do? Doing all takes 1-1.5 hours. And most people do 2 parts a day. I did all of these and it took me 1.5 hours🤣

  22. Hitmiker Game

    Hitmiker GamePrije 12 dana

    What brand of bands does jeff use?

  23. Gaurang Beli

    Gaurang BeliPrije 12 dana

    4:31 is kinky jeff we dont see XD

  24. Adam Reising

    Adam ReisingPrije 14 dana

    My whole purpose behind using bands is that I do not need to use anything other than the bands and my body, so I hope Jeff continues to employ exercises that do not require looping the bands around anything else.

  25. ya boii

    ya boiiPrije 15 dana

    I came here to learn a new workout , ended up getting tired watching him 😆🤣..😫😣😔

  26. Farhaan Hussein

    Farhaan HusseinPrije 16 dana

    Hey Jeff, thank you for this content! Can you make a video on a full tricep workout with bands please! Mine are feeling a bit neglected 👀

  27. K tech and fitness

    K tech and fitnessPrije 16 dana

    More videos with resistance bands plz

  28. K tech and fitness

    K tech and fitnessPrije 16 dana

    Band vs weights

  29. HaasKage

    HaasKagePrije 17 dana


  30. 卓方裕

    卓方裕Prije 18 dana

    After watching Jeff’s series of band exercises, I regretted ordering additional bands to make pairs so badly:(((((

  31. jessebfly

    jessebflyPrije 18 dana

    Awesome- thank you

  32. Jeff M

    Jeff MPrije 22 dana

    It would be nice to see Jeff's thoughts on why he thinks band rows aren't a complete replacement for barbell rows. Some people who use bands for everything may disagree with this comment. Why isn't it a complete replacement? Why can't you do bent over rows with bands as your go to routine and ditch the weights?

  33. Free Style Modder

    Free Style ModderPrije 22 dana

    we need a band leg workout, change my mind

  34. Justin Lamontagne

    Justin LamontagnePrije 23 dana

    When we going to see triceps with bands? Please.

  35. Satyam Pal

    Satyam PalPrije 23 dana

    Where can I get those bands

  36. Ezequiel Dominguez

    Ezequiel DominguezPrije 24 dana

    Thank you!

  37. Mr. OP

    Mr. OPPrije 24 dana


  38. M K

    M KPrije 25 dana

    Any advice of good quality / fair priced bands to be delivered in Europe? Most of google hits are low quality stuff. Thanks.

  39. saikat halder

    saikat halderPrije 25 dana

    I am disc blug patients.L4,L5,S1 blug ,can i do this excrise?

  40. Luke Cage

    Luke CagePrije 26 dana

    You would show hand placement, much explanatory maybe?

  41. Mietek Czeslaw

    Mietek CzeslawPrije 26 dana

    U Think u r so smart bud you dont even move the shoulder blades before do the movement the most important think of the begin any movement....I see how first your elbow go bend its very not right...and you show many pepole wrong movement...

  42. Zhulien Dinev

    Zhulien DinevPrije 28 dana

    Amazing! With 1 video u can literally learn everything u needed! Much respect to the best of the best!!!

  43. Sandeep Pathak

    Sandeep PathakPrije 29 dana

    How many reps and sets to do of these 10 exercises. Or is it one set per exercise

  44. Sean Ong

    Sean OngPrije 29 dana

    Hi Jeff! Can you please do a video on training with bands for triceps please! Really love your training with bands series, they really gave me a bunch of knowledge and satisfying pump! Thank you for the educational video as always!

  45. Jase Anonymous

    Jase AnonymousPrije mjesec

    What about a triceps with bands workout?

  46. Raymond Heller

    Raymond HellerPrije mjesec

    Really appreciate the band series wokouts. Thank you Jeff for taking the time to make them.

  47. Blazzing Saddles

    Blazzing SaddlesPrije mjesec

    freaking fanTastic, Thanks ..

  48. Wigadama

    WigadamaPrije mjesec

    *_If you can't even do 1 pull up Remember, every master was once a beginner 🙂👍_*

  49. Jonas Skog

    Jonas SkogPrije mjesec

    Cool stuff! One question though: How do you know which band to use for which exercise?

  50. Crystal Gage

    Crystal GagePrije mjesec

    Gonna use this on my days off from the gym

  51. Rickard

    RickardPrije mjesec

    How come you didn't include your older bulletbroof V-taper back exercise with bands? It's an old video from around 9 years ago and it seemed good.

  52. Michael Alcantara

    Michael AlcantaraPrije mjesec


  53. Jefferey Buckson

    Jefferey BucksonPrije mjesec

    You know that's a good question... When are you going to shows about working out with bands for legs?

  54. The Devine

    The DevinePrije mjesec

    We need a ''PERFECT BAND'' series... We know you can do it Jeff!

  55. Kd Danish

    Kd DanishPrije mjesec

    Not available in market

  56. Comedy With TazerFace

    Comedy With TazerFacePrije mjesec

    wish i got a band at my dollor store before they frinking called excerise non estensial and screw me over now got to wait till they let us or get a fried to get me one

  57. Nitesh Grover

    Nitesh GroverPrije mjesec

    What bands is he using I think it's 25 kh

  58. Nino Amerson

    Nino AmersonPrije mjesec

    Do a review on the maxpro

  59. Justin Lemieux

    Justin LemieuxPrije mjesec

    Shot in the dark here but any chance you can make a video about gym motivation post Covid. After 20 plus years of training I’m having a hard time getting motivated in the gym. I don’t think it’s my age, but maybe some words of wisdom would help many of us. Thanks

  60. Robert Shaw

    Robert ShawPrije mjesec

    Great series! Thank you.. will you be doi g legs?

  61. Max Scholz

    Max ScholzPrije mjesec

    Does anybody have any creative ideas on where to anchor my band? I only have a pullup bar but no way to secure the band on the floor for the exercises in which you have to pull up. :/ Thx in advance

  62. Consu The Best

    Consu The BestPrije mjesec

    Use your door. I anchor my bands with velcro and dumbells under or above a closed door.

  63. Karthik Narayan

    Karthik NarayanPrije mjesec

    Bigger triceps??

  64. Sidney Thirston

    Sidney ThirstonPrije mjesec

    Love the band workouts thank you so so so much!!

  65. Parchuri vamsi

    Parchuri vamsiPrije mjesec

    Sir please make a video on alternative for pull-up with resistance band without pull up bar

  66. Consu The Best

    Consu The BestPrije mjesec

    You can do his floor pull up or his chair pull up (use two chairs and a sweeper stick). He has videos about it.

  67. Mario Britton

    Mario BrittonPrije mjesec

    Outstanding back band workout

  68. Mario Britton

    Mario BrittonPrije mjesec


  69. nitish singh

    nitish singhPrije mjesec

    Plzz make a video on Leg workout with resistance band!

  70. Roberto Ramos

    Roberto RamosPrije mjesec

    You are always evolving routine, thank you good sir

  71. Mat Ford

    Mat FordPrije mjesec

    Any update on legs with bands?

  72. Christopher Mosier

    Christopher MosierPrije mjesec

    I use bands quite a bit in my training Jeff said, done right, they are extremely effective. Your muscles don't know whether you are using weights or bands..all they know is tension 🙂

  73. RiverheadSkate

    RiverheadSkatePrije mjesec

    What would be the most effective way to set/rep this exercise? 5x5? I can’t get through more than one set if I max out reps on each exercise. Thinking of trying 5x5 next time and see how far I get.

  74. RiverheadSkate

    RiverheadSkatePrije mjesec

    What would be the most effective way to set/rep this exercise? 5x5? I can’t get through more than one set if I max out reps on each exercise. Thinking of trying 5x5 next time and see how far I get.

  75. Sadia chowdhury

    Sadia chowdhuryPrije mjesec

    Some of your viewers are females, if you would be kind enough a video for us would really appreciate.

  76. Consu The Best

    Consu The BestPrije mjesec

    I agree. He has a lot of videos about pecs, but I'm not sure how to train them without sacrificing size (breast fat). I want a detailed explanation from Jeff :'(

  77. Abdessamade Aouni

    Abdessamade AouniPrije mjesec

    Amazing! Can you mention the sets and reps of each workout , and slow gripping the band

  78. Troy Rpy

    Troy RpyPrije mjesec

    Please make a video on full body workout with bands

  79. Jordan Chambers

    Jordan ChambersPrije mjesec

    Tricep vids

  80. Jordan Chambers

    Jordan ChambersPrije mjesec

    Triceps vid

  81. Fenser Ramos

    Fenser RamosPrije mjesec

    love your videos man super informative keep it up!

  82. Ik San Ng

    Ik San NgPrije mjesec

    I tot i saw Borat when 1:20 started

  83. MBPH Fitness Lab

    MBPH Fitness LabPrije mjesec

    Next vid : build a band using back muscles

  84. Not Kellogg’s Corn Flakes

    Not Kellogg’s Corn FlakesPrije mjesec

    Would anyone recommend a good brand of resistance band? I'll pay a little extra to reduce the chance of getting slapped by a snapped band. 😅

  85. carlamarie110

    carlamarie110Prije mjesec

    Where can you buy these bands. What brand are they?

  86. Consu The Best

    Consu The BestPrije mjesec

    His brand. Athlean x bands.

  87. Kostis Oikonomopoulos

    Kostis OikonomopoulosPrije mjesec

    Waiting for triceps and legs workout with bands! Can’t wait!

  88. Vraj Patel

    Vraj PatelPrije mjesec

    Glutes and legs please

  89. MrVercetti1990

    MrVercetti1990Prije mjesec

    Triceps and legs with band? 😟

  90. V.F.B.

    V.F.B.Prije mjesec

    Should you do all of these exercises in one day?

  91. Hiraraj Vasarnikar

    Hiraraj VasarnikarPrije mjesec

    So that red Band is more useful than others

  92. Leon Schmidt

    Leon SchmidtPrije mjesec

    please bigger legs with bands! we need that sh*t!

  93. R-MAX

    R-MAXPrije mjesec

    can you build muscles using only resistance band ?

  94. Sherlock Almeida

    Sherlock AlmeidaPrije mjesec

    you are a genius JEFF!!

  95. Michael DiNobile

    Michael DiNobilePrije mjesec

    Yes. More band exercises would be great.

  96. Bat DUDE

    Bat DUDEPrije mjesec

    James Garage has a lot.

  97. Can Ekin

    Can EkinPrije mjesec

    we re waiting rest of the serie with bands Jeff! I'm a sailor and carrying dumbbells is a problem on the boat but the bands are the perfect solution for me when I'm in duty. biceps-triceps and legs are waiting on the queue🙏🏼

  98. Chitoge Kirisaki

    Chitoge KirisakiPrije mjesec

    👏👏👏👏 thanks sir!

  99. Abhirup Chaudhuri

    Abhirup ChaudhuriPrije mjesec

    Thank you for this. This just opened up a whole new vista for me. Didn't know how to train back muscles while at home. Grateful to you Jeff.

  100. Madhav Verma

    Madhav VermaPrije mjesec

    I really feel like I'm flying while doing Superman pressouts 🦸‍♂️

  101. Maitan

    MaitanPrije mjesec

    I want more videos about resistance bands, this section is very interesting, creative and different way of training

  102. umang raj

    umang rajPrije mjesec

    You're a messiah in lockdown.

  103. SteamWorksTutorials

    SteamWorksTutorialsPrije mjesec

    Are you going to do abs/lower body and such, too? I'm just glad that you're not one of those people who are like "I had my moment of claim to fame! I'll help them a little to look good..." but then the excitement of it dies off and they stop doing what they had set out to do lol. Seen a few people like that!

  104. Paul B

    Paul BPrije mjesec

    Do triceppppps

  105. Simona Otp

    Simona OtpPrije mjesec

    Zeus rows really felt like a masterpiece

  106. Hewett’s For Revival

    Hewett’s For RevivalPrije mjesec

    Banded leg day!

  107. Herra Jumala

    Herra JumalaPrije mjesec

    how can I find this product, band?

  108. Rodolfo Mendoza

    Rodolfo MendozaPrije mjesec

    So cool! Thanks man!

  109. Rodolfo Mendoza

    Rodolfo MendozaPrije mjesec

    So cool! Thanks man!

  110. Chris

    ChrisPrije mjesec

    " 'cause you have so much damn fun doin' it." 😂