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: A 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
Setup:
a) Attach your resistance band to an elevated hook and kneel on the ground.
b) Grab the handles with a double overhand grip and make sure your back is straight.
Action:
a) Contract your lats and pull down as far as you can.
b) Allow your arms to completely straighten as you release the tension.
c) Repeat!
2. Straight-Arm Pulldown
Setup:
a) Keep the resistance band attached to an elevated hook and kneel on the ground.
b) Grab the handles with a double overhand grip and make sure your back is straight.
Action:
a) Contract your lats and pull down as far as you can with your arms completely straight.
b) Pause for a moment at the bottom of each rep and release your arms up in a slow, controlled fashion.
c) Repeat!
3. Underhand Row
Setup:
a) Attach the resistance band around a pole or similar object so that the handles are just below your chest level.
b) Grab the handles with your palms facing upward and step back to create some tension.
c) Hinge at the waist and squat down a bit to stabilize your base.
Action:
a) Contract your lats to pull the handles just outside your chest.
b) Squeeze your lats together and return to the starting position.
c) Repeat!
4. Close Grip Upright Row
Setup:
a) Stand on the resistance band with your feet about shoulder width apart (or adjust to your desired resistance).
b) Grab the handles with your palms facing towards you.
Action:
a) With your hands close together, drive your elbows up.
b) Squeeze your traps hard at the top and return to the starting position.
c) Repeat!
5. Y-Back Benders
Setup:
a) Keep standing on the resistance band.
b) Grab the handles with your palms facing towards you.
Action:
a) Hinge at the waist. With your back straight, contract your lats to move your arms to the sides in a diagonal "y" formation.
b) Keep your core engaged and explode to upright position with erectors.
c) Repeat!
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