9 Best Resistance Band Lat Exercises to Build Back

The lat or latissimus dorsi is a thicker and larger back muscle. It has a triangular shape and is responsible for the V-shape structure of the back.

The solid, broader, and defined lats give your physique an aesthetic shape, help lift big during pull exercises, and increase upper body strength.

You can train your lats with multiple equipment, from dumbbells and kettlebells to barbells and machines. However, if you’re looking for the best exercises to bolster your latissimus dorsi with resistance bands at home, you’ve come to the right place.

In this article, I’ve shared the nine best resistance band lat exercises to help you build a firm and broader back, improve torso strength and muscle definition, and enhance your pulling ability.

Whether you’re a male or female, you can incorporate these exercises into your training program to bolster your lats and shape your back.

Can You Build Lats with Resistance Bands?

Yes, you can train your lats from different angles using the resistance bands.

Bands are easy to use and customizable. They allow you to adjust the tension level according to the exercise and your fitness level so that you can hit the target muscles more effectively.

A study has also shown that bands are effective for building muscular strength and can be an excellent alternative to conventional resistance exercise.¹ Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus traditional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116

So, whether you want to build strength or put on mass, you can blast your lats with resistance bands.

Types of Bands Needed for Lats Workout

Resistance bands have various types, such as compact, mini-loop, tube resistance, and pull-up bands. And they also come with different tension levels, from 15 to 150 lbs.

To train your lats, you need a set of bands with low to high tension levels.

Bands with low tension levels are good for isolation exercises, such as one-row, Superman pull, and lat pullover, while high tension level bands are great for compound exercises, such as the deadlift, bent-over, pulldown, and seated row.

With the combination of high to low resistance tension, you can sculpt your latissimus efficiently at home.

9 Best Resistance Band Lat Exercises to Build Muscle

You can do resistance band lats workouts with and without an anchor. When you don’t use anchor or attachment, you’ll have to use your body to support the band and perform exercises. And with an anchor, you can hook the bar to the door and perform movements.

Having an attachment is great when you train at home because it helps train the body from multiple angles.

Lat Resistance Band Exercises (No Anchor)

• Resistance Band Bent-over Row
• Resistance Band One-arm Row
• Resistance Band Seated Rowing
• Resistance Band Deadlift
• Banded Superman Pull

Lat Exercises with Bands and Anchor

• Banded Lat Pulldown (Wide Grip)
• Narrow Grip Lat Pulldown
• Standing Lat Pullover
• Banded Lying Superman Pull

Let’s see how to perform each exercise with step-by-step instructions, images, and videos.

1. Resistance Band Bent-over Row

The bent-over row targets the entire back muscles, from lats and traps to the rhomboid and erector spine, and helps build a sizeable back.

Steps to do it:

1. Stand upright with your feet shoulder-width apart.
2. Place the band under your feet and grab the other end with your hands.
3. Bend your torso forward until your chest is parallel to the floor.
4. Brace your core, maintain a neutral spine position, and pull the band toward your chest until you feel the contraction in your lats.
5. Squeezing your back muscles, hold in that position for a couple of seconds, and then return to the start. Aim for two to three sets of ten to 15 reps.

2. Resistance Band One-arm Row

It is a unilateral back exercise that allows you to focus on your one lat at a time. If one lat is stronger than another, you can do it to balance your strength.

Steps to do it:

1. Stand in the staggered stance, place the one end of the band under your left foot, and grab the other end with your right hand.
2. Slightly lean your torso forward, maintain a straight back, and pull the band against the floor as high as possible.
3. Hold there for a moment and return to the start.
4. Do an equal number of sets and reps on both sides.

3. Resistance Band Seated Rowing

1. Sit on the floor with your legs straight in front of you and your feet facing forward.
2. Place the band around your feet and hold the other end firmly with your hands.
3. Keep your abdominal muscles tight and back straight, and pull the band toward your lower chest as close as possible so that your back muscles engage fully.
4. Hold for a moment, and then return your arms to the start.
5. Shoot for two to three sets of ten to 15 reps.

4. Resistance Band Deadlift

1. Stand upright with your feet hip to shoulder-width apart.
2. Place the band under your feet and grab the other end firmly with your hands.
3. Push your hips back, slightly bend your knees, and lean forward.
4. Keep your core tight and back straight, and pull the band, engaging your lats as you stand back to the standing position until your hips are fully extended, and your torso slightly leaned backward.
5. Squeezing your lat muscles, hold in that position for five seconds, lower the band, and repeat.
6. Aim for three to four sets of five to six reps each.
7. Keep your arms straight throughout the movement.

Also, Read: 9 Best Banded Deadlift Variations

5. Banded Superman Pull

1. Lie on the floor on your stomach (prone) with your arms straight before you.
2. Grab the mini band and slightly pull it apart.
3. Lift your arms and legs slightly off the floor.
4. Pull the band toward your chest as close as possible so that you feel the contraction in your lats.
5. Squeezing your lats, hold them there for a few seconds, and then return to the start.
6. Aim for two to three sets of ten to 15 reps.

6. Banded Lat Pulldown (Wide Grip)

1. Anchor the resistance band to a higher object, like your door.
2. Grab the band firmly with your hands slightly wider than shoulder-width apart.
3. Sit on your knees on the floor with your back straight.
4. Pull the band toward your chest as down as possible.
5. Squeezing your lats, pause there for a couple of seconds, and extend your arms to the start.
6. Shoot for three to four sets of ten to 15 reps.

7. Narrow Grip Lat Pulldown

1. Attach the band to the door, grab it firmly with a neutral grip (slightly shorter than shoulder-width), and sit on your knees on the floor with your back straight.
2. Pull the band down as close to your chest as possible so your lats can engage fully.
3. Squeezing your lats, hold for a moment, and extend your arms back.
4. Aim for three to four sets of ten to 15 reps.

8. Standing Lat Pullover

1. Achor the band to a higher object, grab it with an overhand grip with your hands shoulder-width apart.
2. Slightly move behind and stand straight in the normal stance.
3. Somewhat lean forward and maintain a flat back. And make sure your arms are straight in front of your head. That’s the starting position
4. Pull the band from up to down to your stomach until you feel the work in your latissimus dorsi.
5. Pause for two to three seconds at the bottom of the pull, and then return your arms to the start.
6. Do as many sets and reps as suggested.

9. Banded Lying Superman Pull

1. Attach the band to the door and lie prone on the floor in front of it.
2. Extend your arms and hold them firmly.
3. Lift your arms and legs slightly off the floor.
4. Pull the band toward your chest until you feel the complete contraction in your lats.
5. Squeezing your lats, hold them there for a few seconds, and then extend your arms.
6. Shoot for two to three sets of ten to 15 reps.

How to Integrate Banded Lat Exercises into Your Workout Routine?

You’ve seen how you can do various lat exercises with resistance bands; now, let’s explore how to include them in a workout routine.

Example 1: 30-minute Dedicated Back Workout

• Deadlifts: 3 sets x 8-12 reps
• Bent-over Row: 3 sets x 10-12 reps
• One-arm Row: 3 sets x 10 reps per side
• Superman Pull: 3 sets x 8-10 reps

Example 2: Shoulder and Lats Workout (Superset)

• Deadlifts + Overhead Press
• Bent-over Row + Lateral Raises
• Narrow Grip Lat Pulldown + Rear Delt Fly
• Superman Pull + Shrug
• Perform two sets of 10-15 reps for each exercise.

Example 3: Lats and Arms Workout (Superset)

• Deadlifts + Overhead Triceps Extension
• Bent-over Row + Kickback
• Narrow Grip Lat Pulldown + Underhand Grip Biceps Curl
• Superman Pull + Hammer Curl
• Perform two sets of 10-15 reps for each exercise.

You can also create your own routine that matches your fitness level.

Alternate Lat Exercises:

• 15 Dumbbell Exercises for Lats
• The Best Kettlebell Lat Exercises
• 5 Best Bodyweight Exercises for Latissimus Dorsi
• 6 Best Barbell Exercises to Bolsters Lats

Related Resistance Band Exercises:

• Resistance Band Tricep Exercises
• Banded Bicep Exercises
• Resistance Band Chest Workout
• 20 Best Resistance Band Door Exercises
• 20 Best Resistance Band Ab Exercises

References

• 1
  Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus traditional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116